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OUR BLOG

2/6/20? / #285 Barbell Club

By Wodify Admin | In WOD | on February 6, 2020

St. Louis – Valkyrie Fitness

Warm-up

Warm up

50 cal ski

3 rounds

BW Squats x10

Walking Lunge to rotation x20ttl

T Spine rotations x10ea

Weightlifting

Complete %RM Back Squat. If done then complete 5RM Deadlift. If both are complete then do the following .

Barbell Primer 2x

Front Squats x10

Strict Press x10

Push Press x10

Thruster

Barbell Thruster

5×5 @70% Build upon last month and see what you can do fora heavy 5! Superset with Pull ups x4-6 ( how many without a band)

Core Work

Core tabata

Ab mat sit ups

Hip thrusts

Metcon

Metcon (Time)

3 rounds for time

Wall balls x20 (12/14+)

Box Jumps x20

15 cal bike

Ring rows x30

Alt DB Clean & Jerk x30ttl

150m Row

OSC

Mini Bro

(15)

3 rounds

S/A Low Row x12ea

Bench DB Fly x12

Prehad/Warmup

500m row

3 rounds

Inch worms x5

10 push ups

Barbell S/L Deadlift x5ea

Weightlifting

Primer 2x

Good Morning x10

Squat 2 Good Morning x10

Deadlift

Deadlift 1RM

30 minutes

Bent Over Row

Barbell rows 3×6 @55%+ Hammer curls x10 (12/15)

:30 sec of KB swings in between each set (25lbs)

Finisher

3 rounds

:30 sec weighted plank

:30 sec battle rope

:30 sec ass bike

:30 sec slam balls

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