• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

2/8/19? / #58 Barbell Club

By Wodify Admin | In WOD | on February 6, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

Row complex

800 meters :

200 legs only

200 core only

200 arms only

200 full row

Barbell primer

2 rounds

Good Mornings x10

RDLs x10

Upright row x10

Weightlifting

Deadlift EMOM 10 mins

Deadlift EMOM 10 mins

Working set @65% of 1RM

Even x6 Deadlifts Odd x20 Pulsing Goblet Squats (25lb)

Conditioning

7 min AMRAP

3 pull ups

9 ring rows

Metcon

Metcon (Time)

3 rounds for time

Sand bag walking lunges x20ttl

300m row

Sumo Deadlift high pull x10 (75lbs)

Back Extensions on the floor x15

Wall Balls x15

OSC

Assault or Spinning Bike conditioning

2 mins on (moderate pace)

1 min side plank L

2 mins more intense pace

1 min side plank R

3 min moderate pace

1 min plank

Warm-up

#58 BBC

500m row

3 rounds

S/A ring rows x10ea

Push ups x10

Banded fly’s x10

PVC pass thru 2×20

Weightlifting

Bench Press 5RM

Bench Press 5RM

No more than 15mins no super set finish this week strong !

Conditioning

Posture and core circuit

3 rounds

:30 sec intervals

Windmills L

Windmills R

Yoke 200ft

Accessories

No Comments to "2/8/19? / #58 Barbell Club"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.