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OUR BLOG

11/27/19? / #239 Barbell Club

By Wodify Admin | In WOD | on November 26, 2019

St. Louis – Valkyrie Fitness

Warm-up

50 cal bike

3 rounds…….

Walking lunges x20

Knee tucks x20

Cat camel stretch x10 / T-Spine rotations x5ea

Conditioning

Conditioning

3 rounds

Front rack /waiter -farmer Carry 200ft then

Switch to the other side

Cal bike 20 in less than 2 mins

Hollow hold :45

Core Work

Core block

3 rounds

Land mine rotationals x20ttl

Wt Ab mat sit ups x20ttl

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

Wreck back static lunges x10ea

Reverse bear steps x20ttl

Wall balls x20 (12/14+)

KB front rack pulsing squats x30 (25lbs)8

OSC

3 rounds

Pull ups 3-6

Med ball push ups x10ttl

Prehad/Warmup

#239 Barbell Club

Warm up

20 Cal Bike

Hip ankle mobility

3 rounds

Banded Flys x10

Back Squat

Back Squat 4×4 @70% of 1RM + Pull ups 5-6

Bench Press

Bench Press 4×4 @65% of 1RM + Ring High Rows x16

Finisher

Finisher

10 rounds

Push + Pull Hell

Down and back 200ft of

Farmer carries (53lbs)

Sled Push (95lbs)

Sled Body Drag (95lbs)

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