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OUR BLOG

2/3/20? /#282 Barbell Club

By Wodify Admin | In WOD | on February 3, 2020

St. Louis – Valkyrie Fitness

Warm-up

3 rounds

300m ski

S/L Deadlifts (15lbsDB/KB) x10ea

Push ups x10

Conditioning

3 rounds

400m run or 12 cal bike

After each run/bike

S/A DB Snatch x10ea (20lbs)

S/A DB Clean & Jerk x10ea

Rest 1:00 after each round

Landmine Deadlift

Landmine Deadlifts

5×6 @115 (count the bar) or more to start. Build up to your heaviest 6!! Superset with Ring High Rows x20

Metcon

Metcon (Time)

2 rounds

600m run / 30 cal bike

Ab mat sit ups x30

DB Alt v-upx 30

Crunch heel taps x30

:30 sec plank

OSC

Mini Bro

3 rounds

Incline Bench flys x20

Incline Hammer curls x20

Prehad/Warmup

#282 Barbell Club

3 rounds

200m row

DB Lateral step ups x10 each

Hip band overs x20

KB Goblet box tap squats x10 (35)

Weightlifting

Warm up

3 rounds

200m row

DB Lateral step ups x10 each

Hip band overs x20

KB Goblet box tap squats x10 (35)

Weightlifting

Primer 2x

Back Squat x10

Squat to Good Morning x10

Back Squat

Back Squat

30mins building up 1RM on Back Squat

Finisher

3 rounds

Alt Reverse DB lunges x20 (10/12/15)

B. spilt squats x20 (10 each) (same)

Sumo KB deadlifts x20 (53lbs)

S/L Deadlifts x10 each (DB /KB;15/20)

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