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2/4/20/ /#283 Barbell Club

By Wodify Admin | In WOD | on February 4, 2020

St. Louis – Valkyrie Fitness


1000m row

3 rounds

Hip band overs x20ttl

BW squats x20

DB Lateral step ups x10 ea (10lbs)


Barbell Primer 2x

RDLx 10

Back Squat x10

Back rack Lunges x10ttl

Back Squat

Back Squat 5RM

20-30 mins no super set


3 rounds

Pull ups x3-5

Hammer Curls x12 (12/15)

Kneeling straight arm pull downs x20


Metcon (AMRAP – Reps)

7min amrap

600m run (30 reps)

Wreck Bag front squats x20

Battle rope slams x30 (alternate)

Mountain climbers x40

Jump rope x100

Atl v ups x20


Core conditioning circuit

4 rounds

200m row

:45 sec hip plank touch

:45 sec rest / repeat


#283 Barbell Club

Warm up

2 rounds

10 cal bike

Banded lateral walks x20 (10 each direction)

Barbell RDL/Squats x10

Back Squat

Please complete 1RM Back Squat First and if you have done so please complete either 3 or 1RM Deadlift (30 min time cap)


Barbell upright Row

Barbell upright Row 4×4 ( moderate weight)

+Ab mat sit ups x20
Barbell upright rows 4×4 @70% + hand release push ups x10

not the sit ups


2 rounds

Landmine deadlifts x20 (105)

S/A Low Row x20ea (12/25)

S/A tricep kickbacks x10 each (10/15/20)

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