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OUR BLOG

11/5/19? /#223 Barbell Club

By Wodify Admin | In WOD | on November 4, 2019

St. Louis – Valkyrie Fitness

Warm-up

600m row

600m run

3 rounds

Hip Band Overs x20ttl

Lateral step ups x10ea

Goblet squat hold:15 sec (35lbs)

Weightlifting

Primer 2x

RDLx10

Back squat x10

Barbell Cossack Sqaut x10ttl

Back Squat

Back Squat 5×5 @ 65% of 1RM + 45 sec plank directly into 45 second plank hip touches. Increase back squat each

Conditioning

1,000m Row (Time)

1,000m row record time

Metcon

Metcon (Time)

3 rounds for time

DB Russian step up overs x30 ttl

Push ups x20

KB swings x50 (30)

20 cal ski

40 Battlerope slams

OSC

3 rounds

Back ext x15

Barbell hip thrust x15

Ab Mat sit ups x15

Warm-up

#223 BBC

20 Cal bike then

Row on/off warm up:

Row 200 meters then perform the following for two full rounds.

1. BW squats x20

2. Alt Reverse lunges x20

3. Inchworms x5

4. Cossack squats x20

5. Plank Sp

Weightlifting

Barbell Primer 2x

Good mornings x10

Push press x10

Sumo RDLx 10

Sumo Deadlift

Sumo Deadlift 5×3 @75% of 1RM then build from there. Superset with ring high rows x20 after each working set .

Accessories

Bro circuit

3 rounds

S/A tbar row x12ea

Alt dumbbell curls x20ttl

S/A tricep kickback x12ea

Finisher

3 rounds

Goblet squats tempo 2:2:1 x10 (35lbs)

Prowler push 200ft (50lbs)

Wall sit :45 each round

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