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OUR BLOG

2/11/19? /#60

By Wodify Admin | In WOD | on February 10, 2019

St. Louis – Valkyrie Fitness

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Warm-up

400m run

3 rounds

Mid Band squats x20

Mid Band lateral walks x20ttl

Barbell Primer 2x

GM x10

RDLx10

Back squat x10

Weightlifting

Back Squat 5×8 @70% of 1RM

Back Squat 5×8 @70% of 1RM + Banded weighted hip bridge x20

Core Work

3 rounds

Ab mat sit ups x25

Side oblique crunch with KB x25ea

Metcon

Metcon (Time)

3 rounds

300m row

Burpees x15

DB reverse lunges x30 (15lbs)

Pull ups x5

KB Swings x30 (35lbs)

:30 sec plank
RX+ IS 20LBS DBs for lunges

OSC

Mini shoulder bro circuit

2 rounds

Seated shoulder press x15

Seated front delt raises x15

Warm-up

#60 BBC

3 rounds

Banded Good mornings x20

Stars and Stripes x10ea

Scorpions x10ea

Barbell Primer

2 rounds

RDLxs x10

Strict press x10

Good mornings x10

Weightlifting

Deadlift 3RM

Deadlift 3RM

No superset work that light percentage for 10×2 and work your way down!! 25-30mins.

Accessories

3 rounds

Back rack lunges x12ea (65lbs)

DB Hammer curls x12

Ball slams x20

Box jumps x10

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