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OUR BLOG

2/9/19? / #59

By Wodify Admin | In WOD | on February 7, 2019

St. Louis – Valkyrie Fitness

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Warm-up

Cal ski series (not for time)

10 cals followed by …….

20 step ups alternate

20 push ups

20 box jumps

20 S/U jump ropes

2 rounds

Weightlifting

Barbell row 6×5 @65% of 1RM strict Press + Yoke walk 200ft

Barbell row 6×5 @65% of 1RM strict Press

+ Yoke walk 200ft

Accessories

Incline work

3 rounds

DB press x15

DB flysx 15

High rows off the back of incline x15ea

Battle rope :30 sec after each round

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

50 Ab mat sit-ups

50 jump squats

25 DB RDLs

25 DB thrusters

Row 250m

OSC

If you did the pull up conditioning yesterday for no time do that amount of rounds if not

8 rounds of

X3 banded pull ups

X9 ring rows

Warm-up

20 cal bike

3 rounds of

Barbell Primer

RDL x10

Strict press x10

Back Squat x10

Followed immediately by

2 rounds

Lateral lunges x20

Step downs x20ttl

Accessories

1 Back squats focus

15-20 mins focusing on back squat technique

2 Deadlift focus

15-20 mins focusing on deadlift technique

Accessories

Finisher

3 rounds

EZ curls x20

S/A tricep kick backs x10ea

Pull ups x8

DB up right rows x20

S/A high rows x20

Banded pull downs x20

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