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OUR BLOG

2/8/20? /#286 Barbell Club

By Wodify Admin | In WOD | on February 10, 2020

St. Louis – Valkyrie Fitness

Warm-up

1000m row

Complete Cross Symmetry Fly’s x20

Push ups x10

S/A Ring Rows x5ea

If need to do 3RM Deadlift complete the following

3 rounds

Banded Good mornings x10

DB Curtesy lunges x10 (10lbs)

Weightlifting

Deadlift

Spend 30 mins completing 3RM

Metcon

Metcon (AMRAP – Rounds)

12 min Amrap

Seated rope slams x20

Planks jacks x20

Ring Rows x20

DB thrusters x20 (20lbs)

*score full rounds only

Prehad/Warmup

#286 Barbell Club

Warm up

700m row

3 rounds

10 push ups

10 S/A low rows (12lb)

5 banded pull ups

Bench Press

Bench Press

1RM

(15-20 mins building 1RM)

Incline Bench Press

Incline Bench

3×5 @70% Superset with weight sled drags 200ft (90lb)

Finisher

3 rounds

Front plate self raises x20

Plate torso rotations x20

Seared shoulder press x20

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