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OUR BLOG

11/4/19?/# 222 Barbell Club

By Wodify Admin | In WOD | on November 3, 2019

St. Louis – Valkyrie Fitness

Warm-up

2 rounds : 300 row + Samson lunges x10ttl

2 round

Ring Rows x10 + lunge matrix

Conditioning

3 rounds

Sled push 200ft (50lbs)

Ab mat sit ups x10

DB Clean x10ttl

DB High Pull x10ttl

Shoulder Press

Shoulder Press 8×5 up to about 60% 1RM+ S/A KB swings x10ea + Barbell Rollouts x10

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

Goblet squats x10 (53lbs)

Mountain climbers x20

OTS Slam Ball x20

DB walking lunges x30ttl (12/15)

Rope Get ups x10

OSC

3 rounds

Barbell back rack lunges x8ea (bar only)

Goblet pulsing squats x20 (25lbs)

Bench flutter kicks x40

Warm-up

#222 BBC

Warm up

20 cal bike

2 rounds

Reverse lunges x10ttl

Tempo step downs x5ea 2:2:1 tempo

:30 sec GB squat holds

A: Hip Floss 2x10ea

Weightlifting

Barbell Primer 2x

RDLx10

Good morning x10

Squat to Good Morning x10

Accessories

A: Barbell Kneeling Squats 2×10 (55lbs)

Back Squat

Back squat 5×3 + skull crushers x12 ( bar only)

Today should be heavy! Work towards your 3×3 percentages and go up if you can. Look to finish at 80% or higher. Follow the instructions for the deadlift as well.

Deadlift

Deadlift 5×3 + DB Flys x12 (12/15lbs)

Finisher

3 rounds

Wreck Bag Power walk 7% for .08

Single arm DB Row x10ea

Tricep rope extension x20 (Light)

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