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OUR BLOG

3/17/20? /#308 Barbell Club

By Wodify Admin | In WOD | on March 17, 2020

St. Louis – Valkyrie Fitness

Warm-up

800m row …

2 rounds

Lateral lunges x20ttl

200m ski

Ball slams x20

Weightlifting

Barbell Glute Bridge

3×8 start at around 70% of your deadlift and build

Shoulder Press

3×3 @70 + S/A Low rows x12ea (15/20)

T-Bar rows 3×5 (85/95) +crunch heel taps x20ttl

Barbell Glute Bridges

Shoulder Press

T Bar Row

Metcon

Metcon (Time)

2 rounds

Sled drag 400ft (90lbs)

Burpees x10 (full)

300m run

ISO static ring holds :45 sec

Warm-up

#308 BBC

Warm up

20 cal bike

2 rounds

Reverse lunges x10ttl

Tempo step downs x5ea 2:2:1 tempo

:30 sec GB squat holds (30lbs)

Weightlifting

Primer 2x

RDL x10

Push Press x10

Squat to Good Morning x10

Back squat 5×3 @75% + skull crushers x12

Work across

Deadlift 5×3 @65% (work across with a 1 sec pause at lockout) + DB Reverse fly’s x12ttl (10/12/15)

Back Squat

Deadlift

Finisher

2 rounds

500m ski

Incline treadmill .12 @6%

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