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OUR BLOG

3/13/20? / #306 Barbell Club

By Wodify Admin | In WOD | on March 13, 2020

St. Louis – Valkyrie Fitness

Warm-up

700m ski

3 rounds

Push ups x10 + S/A KB Swings 10 ea (15lbs)

Ring Rows x10 + Ball Slams x10 (15lbs)

Weightlifting

RDL 3×8 @60% of Deadlift 1RM + Bulgarian Split Squats x6ea (KB options 15/20/25)

Bench Press (build on the last set of RDLs)

6×6 @70% and do not build + DB overhead tricep ext. 12 (15/20/25)

Romanian Deadlift

Bench Press

Metcon

Metcon (AMRAP – Reps)

13 min Amrap

300m run (15)

13 cal ski

13 jump squats

13 DB Hang Cleans (15/20+)

7 Sumo Deadlifts (53/82+)

6 Push ups

Warm-up

#306 BBC

3 rounds

200m row “moderate pace”

“Light” DB Front raises x10

External rotations with 2.5 plates x10

Weightlifting

Bench Press 6×3 @ 70% of 1RM Bench Press +S/A KB low rows x10ea. Increase bench weight each set.

Rack Pulls

4×8 @75% of Rack Pull 1RM + S/A Ring row x5ea + DB weighted sit-ups x10 (15/20)

Bench Press

Rack Pull-Mid Shin

From blocks or off j cups from the rack, pulling deadweight from shins each rep.

Finisher

3 rounds

Barbell Russian step ups x10ea (bar only)

Wide curls x20 (10/12)

Bulgarian split squats x8ea (BW)

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