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OUR BLOG

2/5/20? / #284 Barbell Club

By Wodify Admin | In WOD | on February 5, 2020

St. Louis – Valkyrie Fitness

Warm-up

3 Rounds

300m Row

Banded Good Mornings x20

DB Lateral Lunges (10lb DB)

Weightlifting

Barbell Primer 2x

RDLx 10

Strict Press x10

Barbell Back Rack Lunges x10ttl

Deadlift

Deadlift 5RM or

Back Squat 5RM if you have not yet completed that

Accessories

Bro Circuit :

3 rounds

Split Stance Press x20ea

DB Side Lateral raises x12 (8/10)

S/A High Row x12 ea (medium to heavy weight)

Metcon

Metcon (Time)

2 rounds for time

Barbell Rollout x10

15 cal bike or 300m Run

KB Complex: :Swings x10

Deadlift x10

Thrusters x10

(35lb KB/ +53 )

500m row

Prehad/Warmup

#284 BBC

Warm up

2 rounds

10 cal bike

Banded lateral walks x20 (10 each direction)

Barbell RDL/Squats x10

Weightlifting

Please complete 1RM Back Squat “or” 1RM Deadlift (30 min time cap) If both are complete then do the following:

Warm up

“Dirty 30” x2 (15 cal row + bike)

2 rounds

Cross Symmetry Flys x20

S/A ring row x10 each

Back Squat

Shoulder Press

Shoulder Press

15-20 mins building 5RM strict shoulder press

Finisher

2 Rounds

Prowler push 200ft (50lbs)

Side lat/ front delt x20 ttl (5/8)

Banded GB squats x20 (35/53)

DB Bench press x20

Barbell curls x20 (add weight if able)

French press x20

OSC

3 rounds

Box jumps x10

Battlerope:30 secs

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