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OUR BLOG

10/9/19? /#203 Barbell Club

By Wodify Admin | In WOD | on October 8, 2019

St. Louis – Valkyrie Fitness

Warm-up

600m run

Hip Floss

Ankle stretches

2 rounds

BW squats x20

Reverse lunges x20 ttl

Weightlifting

Primer 2x

RDL x10

Good Morning x10

Squat to Good Morning x10

Back Squat

Back Squat

Spend 15-20 minutes building a 3RM max back squat after 4th set mix in Bulgarian Split Squats x6 each (15/20 KB/DB)

Metcon

Metcon (AMRAP – Rounds)

12 min AMRAP

Jump rope x50

Goblet squats x20 (20/25*)

Pull ups x5

20 Cal bike

20 Ball slams

*Score full rounds only!!

OSC

OSC

3 rounds

200m sprint

200ft heavy farmer carry (53/70/)

Warm-up

#203 BBC

Warm up

500m Row

3 rounds

Walking lunges x20ttl

Walking knee tuck x20ttl

Walking quad stretch x20ttl

Walking pigeon stretch x20ttl

Accessories

A) DB step downs 2x10ea (12/15)

Weightlifting

Barbell Primer 2x

RDLx10

Strict Press x10

Squat to Good Morning x10

Box Squat

Box Back Squat 5×8 @75% of 1RM normal back squat. Superset with waiter /farmer carries 200ft. (15/30lb)

Incline Bench Press

Incline Bench Press 4×4 @60% + superset with Rack Pulls @45% resistance x12

Finisher

Finisher

3 rounds

Battlerope slams x20

DB Pull overs x20 (20lbs)

DB Lateral lunges x10ea (10/12)

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