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OUR BLOG

3/18/20? / #309 Barbell Club

By Wodify Admin | In WOD | on March 18, 2020

St. Louis – Valkyrie Fitness

Warm-up

700m ski

3 rounds

Cross Symmetry x10ttl

Push ups x10

S/A upright row x10 (10lb)

Weightlifting

Bench Press

3×5 @70% + Pull ups x5

Sumo Deadlift

4×4 @75% of Sumo Deadlift #

Bench Press

Sumo Deadlift

Conditioning

2 rounds

Barbell walking lunges x10ttl

Rope get ups x10

Metcon

Metcon (AMRAP – Reps)

10 mins

KB Swings x20 (25/35+)

400m run (20 reps)

Barbell rollouts x10

OTS Wreck bag toss x10ttl

BW Step ups x10ttl

Warm-up

#309 BBC

Warm up

500m row

3 rounds

Push ups x10

Cross symmetry x20

Lat stretches :15 ea

Warm up bench press to 55% with 5 reps each time. Superset with PVC pass thrus x10

Weightlifting

Bench Press 6×3 @65% of 1RM

Bench press. + Banded Tricep Pulldowns

X20

Barbell Single Leg Deadlift 5×8 (bar only)

+Banded Pull ups x8-10

Bench Press

Single Leg Deadlift

Finisher

Alt Bicep curls x20ttl (10/12/15)

DB RDL “mid Band” x20 (25/30)

GHD sit ups x10

OSC

3 rounds

200m row

Box Jumps x10

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