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11/6/19? /#224 Barbell Club

By Wodify Admin | In WOD | on November 5, 2019

St. Louis – Valkyrie Fitness


3 rounds

10 cal row + 10 BW Squats

10 cal ski + 10 Push ups

10 cal bike + Alt Reverse lunges x10ttl

Core & Conditioning

3 rounds

KB S/L Deadlifts X10ea (25lbs)

Pull ups x3-5 (no band if possible)


Bro circuit Back


3 rounds

DB upright rows x20

DB low rows x20

Straight arm pull downs x20


Bro Circuit Legs

3 rounds

DB RDLS x20 (mid Band)

DB Front Squat x20

DB Walking lunges x20ttl


Metcon (Time)

2 rounds for time

400m row

40 ab mat sit ups

40 Hammer Curls (10/12)

40 Goblet Squats

40 Ring Rows

600m run



6mins (2 rounds)

Couch stretch 2 mins ea

Pigeon 2mins ea

Child’s pose 2 mins


#224 BBC

Warm up

500m row

3 rounds

S/A ring rows x10ea

Push ups x10

Banded fly’s x10


Banded pass thru 2×20


A: 2×10 Incline bench fly’s (10lbs)

Bench Press

Bench Press 5RM

No more than 15mins no super set! Take full recovery :90 sec between each attempt after 8 reps build as the following:

X10 @55%

X8 @65%

X5 @75 %

X5 @82%

And keep building that 5!!

Core & Conditioning

Posture and core circuit

3 rounds

:30 sec intervals

Windmills L

Windmills R

Farmer Carry 400ft


3 rounds

Battlerope slams x20

Seated side lateral raise x10ea (10lb)

DB pull overs x20 (20lbs)

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