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OUR BLOG

2/7/20? /#285 Barbell Club

By Wodify Admin | In WOD | on February 7, 2020

St. Louis – Valkyrie Fitness

Warm-up

1000m Row

3 rounds :

Sumo inchworms x10

Lateral lunges x10ttl

Conditioning

500m ski

Fastest time

Sumo Deadlift

Sumo Deadlift 3RM

(15-20) making a small PR for the day

Core Work

jump squats x20

KB Swings x20 (35lb)

Power Push ups x5

Speed skaters to Box Jumps x10

:30 sec plank

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

jump squats x20

KB Swings x20 (35lb)

Power Push ups x5

Speed skaters to Box Jumps x10

:30 sec plank

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

Barbell 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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