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OUR BLOG

11/25/19? /#237 Barbell Club

By Wodify Admin | In WOD | on November 24, 2019

St. Louis – Valkyrie Fitness

Warm-up

800m row complex :

200m legs only

100m core only

200m arms only

300m all together

Accessories

A: 2x10ea DB walking lunges (10/12)

A2: 2×5 Goblet Squat with 2 second pause

Overhead Squat

Overhead Squat 5×5 @ 55% of 1RM Back Squat and work up + Superset Chinese Swings *heaviest* KB you can swing x10 + DB Oblique twist x20 (15lbs)

Core Work

4×8

GHD Reverse Hypers

Super set with :45 battlerope slam interval.

Metcon

Metcon (Time)

3 rounds for time

KB front rack walking lunges x20ttl (20lbs)

Box step downs with KB over shoulder x10 ea (same weight

Mountain climbers x50

Row 400m

Barbell thrusters x10 (55lbs /65+)

OSC

3 rounds

Bear crawls 200ft

Plank shoulder taps x20ttl

Wall sit with weight (20lbs) 1:00min

Warm-up

#237 BBC

500m Row

Weightlifting

Barbell Primer 3x

BTNP (Behind the neck press) x10

Good Morning x10

Barbell Row x10

Bent Over Row

Barbell Row 5×8 @55% of Bench Press 1RM. Superset with DB Bench Flys x16 (12lbs)

Rack Pull-Mid Shin

From blocks or off j cups from the rack, pulling deadweight from shins each rep.
Rack Pulls 4×10 @65% of 1RM Deadlift. Superset with Alt DB Press x8ea (15lbs/20lbs)

Finisher

3 rounds

Ring High Curls x20

Standing lat pull downs x20

Hammer Curls x20 (12lbs)

Straight Leg KB Deadlift “Light” x20 (20lbs)

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