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OUR BLOG

11/9/19?

By Wodify Admin | In WOD | on November 8, 2019

St. Louis – Valkyrie Fitness

Warm-up

600m row

3 rounds

Lateral step ups x10ea

Cossack squats x20ttl

Hip hinge stretch :20 sec ea

Weightlifting

Back Squat / Reverse Lunge EMOM

12 mins

Even x6 Back Squat(Do not build)

Odd x3ea Back Rack Lunge @55% of 1RM Back Squat

Bro Booty

3 rounds

Banded RDL’s x20 (barbell only)

Sumo KB Squats x20 (35lbs)

Barbell Hip thrusters x20 (55lbs) (band on ankles)

Metcon

5 Rounds for time

BW Squats x50

Box Jumps x10

KB Swings x50 (25lbs)

Box Jumps x10

10 cal bike

OSC

2 rounds

GHD sit-ups x12

Jump Rope x100

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