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OUR BLOG

3/12/20? /#305 Barbell Club

By Wodify Admin | In WOD | on March 12, 2020

St. Louis – Valkyrie Fitness

Warm-up

1000m row

3 rounds

Shoulder disconnect stretch :30 sec

BW Squats x20

PVC Pass thru x20

Weightlifting

1 Round

Lat rig stretch :30 sec ea side

Primer 2x

RDLx5

Front Squat x5

Muscle clean x5

Power Clean + Front Squat / or Sumo Deadlift

6×3 @72% + Pull ups x6

Power Clean + Front Squat

Accessories

Valkyrie Mini Shield 🛡

5 rounds

DB options 15/20/25

DB walking lunges x16ttl

DB Upright Rows x16

DB Alt Bench Press x16ttl

DB S/L Deadlift x8ea

OSC

Pick 2 cardio options and complete 2 rounds of each

2:00 on 1

:90 sec rest

2:00 on the second

:90 sec rest

Then repeat

Run is 600m option!!!

Warm-up

#305 BBC

20 cal bike

2 rounds of leg swings x10ea and goblet squat holds :15 secs (35lbs)

Weightlifting

Primer 2x

RDL x10

Back Squat x10

Good mornings x10

Back Squat 5RM

Spend 15-20 mins building a new 5RM back squat. + superset with seated ovhd tricep extensions x10 after the 4th warm up set.

Barbell upright row 3×8 @55% + Ring Rows x10 + Plate front delt raise x10 (15lbs)

Back Squat

Barbell Upright Row

Finisher

3 rounds

(25/35)

GB squats x12

KB swings x12

Back rack walking lunges x12ea (bar only)

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