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OUR BLOG

11/30/19?

By Wodify Admin | In WOD | on November 29, 2019

St. Louis – Valkyrie Fitness

Weightlifting

Warm up

Rowing On/Off 10 min EMOM

Within the course of 1 min satisfy :

5 cals rowing then….

1. 10 push-ups

2. 10 scaptions

3. 10 Db flys

4. 10 ring rows

5. 5ea windmills

Bench Press 4×8 @72 of 1RM and work across. Superset with reverse bear steps x10ttl +10 DB ovhd tricep ext. (20LBS)

Mini bro circuit

2 rounds

Seated Arnold Press x12 (12/15/20)

Seated bent over DB row x12

Metcon

7 min AMRAP

TGU x5ea (15lb, 20lb, KB/DB)

20 cal bike

Push press x5 (65/75lbs off the rack)

15 cal row

OSC

3 rounds

Banded hip thrustes with KB x20

Weighted wall sits :45 (20lb DB/KB) in goblet position

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