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OUR BLOG

11/23/19?

By Wodify Admin | In WOD | on November 22, 2019

St. Louis – Valkyrie Fitness

Weightlifting

Warm up

Complex the following task

1. jump rope 50 singles

2. Ab mat sit ups x20

3. Lateral lunges x20ttl

4. Inchworms x5

5. Static lunges x10ea

Repeat for 2 rounds

Deadlift EMOM 8 mins

Even x6 deadlifts Odd x15 ring high rows + pop jacks x5

Deadlifts should be at about 70% of 1RM

Conditioning

4 rounds

Farmer carry 200ft (35/53lbs)

Plank shoulder tap x20ttl

Battle rope 1 min

Ball slams x20

Metcon

12 min AMRAP

S/U x100

Plank pull through x20ttl (15lbs)

Box jumps x10

DB clean and jerks (20lbs) x10 ea

150m row

OSC

3 rounds

(25/35/)

S/L KB Deadlifts x10ea

S/L KB goblet step downs x10ea

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