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OUR BLOG

12/2/19? / #241 Barbell Club

By Wodify Admin | In WOD | on December 1, 2019

St. Louis – Valkyrie Fitness

Warm-up

Warm up

20 cal ski /20 cal row

2 rounds

BW squats x20

Lateral lunges x20ttl

Lateral stretch wth shoulder on squat rack :15 sec

Conditioning

Sled drag series. Now we move towards a more linear approach with our sled focusing on front and rear movements. Think along the lines of a defensive cornerback in football.

3 rounds

200ft Back petal to 200 ft sprints

Rest :30

200ft bear steps with sled

Sled weight 35lbs on sled

Landmine Deadlift

Land mine deadlifts 4×10 starting at about 60% of 1RM deadlift then divide by 2 Increase each set.

Super set with 6-8 pull-ups + DB fly’s x12 (10/12/15)

Metcon

Metcon (Time)

2 rounds

500m row

Ball slams x30

DB step overs x20ttl

Battle rope slams x30 (alt snatches is an option 15lb DB)

:30 sec plank

OSC

Bro circuit

3 rounds

(10/12/15/20)

Hammer curls x12

Banded DB RDLs x12 (at least 10 lbs heavier than hammer curls)

Prehad/Warmup

#241 BBC

3 rounds

15 calorie row

:90 Sec weighted Adductor steps on ATP /elevated box

Weightlifting

Barbell Primer 2x

RDLx10

Good Mornings x10

Behind the back push press x10

Deadlift

Deadlift 5×6 @70% of 1RM + Battlerope slams x20ttl + v- holds :30sec

Front Squat

Front Squats 5×5 Tempo 2:2:1 @ 65% of 1RM Back Squat. + Barbell Hip Thruster x10 (85lbs)

Finisher

3 rounds

Push ups x10

Pull ups x8-10

Land mine deadlifts x10 (90lbs)

Yoke Walk 200ft

Double crunch x20

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