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OUR BLOG

12/3/19? /#242 Barbell Club

By Wodify Admin | In WOD | on December 2, 2019

St. Louis – Valkyrie Fitness

Warm-up

1500m row finish before 7 mins!!

Then 3 rounds

(8/10)

DB flys x10

DB light upright rowsx10

S/A Rows x10ea

Conditioning

Farmer Carry 200ft followed each time by the following circuit

(53lb KB)

1. Jump Squats x10

2. Ring rows x10

3. Burpees x10 (with push ups )

4. DB RDLs x10 (20lbs)

Weightlifting

Close Grip Bench Press

Close grip bench press 5×8 @55% of 1RM then build. Superset with alt DB snatches x20ttl (20lbs )

Metcon

Metcon (Time)

4 rounds for time

Box jumps x10

Plank low rows x20ttl (15/20+)

Burpees x10

DB Clean to Press x20ttl (same DB )

OSC

OSC

Let’s see that 1&2 punch

Then bro circuit 1 move your choice

3 rounds of 12

Prehad/Warmup

#242 BBC

Warm up

20 cal bike

3 rounds

Hip band overs x10ea

Walking lunges x10ttl

Ankle Mobility :20 cal

Weightlifting

Barbell Primer

3 rounds

RDL x10

Good Morning x10

Back Squats x10

Back Squat

Back Squat 4×8 @72% + Pull ups x4-8

Rack Pull-Mid Shin

From blocks or off j cups from the rack, pulling deadweight from shins each rep.
Rack Pulls 4×10 @55% of 1RM Deadlift +

Reverse EZ curls x10

Finisher

3 rounds

Goblet Box Squats x10 (Heavy)

Tricep OVHD extensions x20

Banded DB RDLx20 (mid band)

Assault bike 10 cals in under :45 sec

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