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OUR BLOG

3/12/19? /#81 Barbell Club

By Wodify Admin | In WOD | on March 11, 2019

St. Louis – Valkyrie Fitness

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Warm-up

500m ski

3 rounds

Banded Flys x20

Push ups x10

S/A Arnold Press x10ea (10lb)

Weightlifting

Bench Press 5×5

Bench Press 5×5 @65% of 1RM

+EZ curls x12

Accessories

Bro Circuit

3 rounds

Pull ups x3-6

Standing straight arm pull downs x12

Ground Bench x10 (50% of 5RM Bench)

Alt Bicep curls x12ttl (12/15)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

200m Row

Ball slams x30 (20)

Alt clean and press x30ttl (15lb/20lb)

200m ski

Jump rope singles x30

KB Swings x30 (30lbs)
35lb KB / RX+

OSC

Heavy Bag work

7-10mins

Combo

2-1-1 burpee

1-1-3-3

1-1-2 burpee

3-1-1-6

Warm-up

#81 BBC

Warm up

500m ski

Banded fly’s x20

PVC pass thru x20

Shoulder disconnect stretch :15

Barbell Primer 2x

Strict press x10

Upright Row x10

BTN Strict Press x10

Weightlifting

Strict Press 4×8

Strict Press 4×8 @55% of 1RM super set with KB swings x10 (53lbs)

Sumo Deadlift 4×10

Sumo Deadlift 4×10 @65% of 1RM and work across. Superset with S/A DB Press x10ea (15lbs)

Accessories

Finisher

3 rounds

GHD sit ups 15

EZ curls x15

Bulgarian Split Squat x10ea (20lb KB)

S/L Deadlift x10ea (20lb kb)

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