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OUR BLOG

11/26/19?/#238 Barbell Club

By Wodify Admin | In WOD | on November 25, 2019

St. Louis – Valkyrie Fitness

Warm-up

Cindy (2 rounds)

5 pull ups

15 BW Squats

10 push ups

Then 1 round

10 cal bike / 10 cal ski / 10 cal row

Then 2 rounds

Cross Symmetry x20ttl

PVC pass thru x10

Conditioning

3 rounds

DB KB waiter Carry 200ft (25lb)

Row 200m

Slam balls x20

:45 sec plank

Push Press

Push Press 6×3 @70%+ Spilt stance RDL’s x10ea (55lbs)

Let’s get heavy with that Push Press and really test our limits.

Metcon

Metcon (Time)

3 rounds for time

Box Jumps x20

DB Deadlift (25lbs /30lbs+) x20

DB static crunch to scissor kicks x50 (same DB)

Pull ups x8

Cal ski 15 cals

OSC

3 rounds

DB pull overs on bench x12

DB Bench fly’s x12

Side plank jackknife crunch x10ea

Prehad/Warmup

#238 BBC

500m Row

3 rounds

Banded Good Mornings x10

S/A ring rows x10ea

Weightlifting

Barbell Primer 2x

RDLs x10

Strict Press X10

Barbell Upright Row x10

Deadlift

Deadlift 6×3 @65% of 1RM + DB Front raises x10 (8/10)

Barbell Upright Row

Barbell Upright Row 5×5 @55%+ Heavy Goblet Squats x10 (53lbs)

Finisher

3 rounds

DB Pullovers x12

DB Alt reverse lunges x12

Bulgarian Split squats x10ea

Ball Slams x20 (20lbs)

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