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OUR BLOG

3/19/20? /#310 Barbell Club

By Wodify Admin | In WOD | on March 19, 2020

St. Louis – Valkyrie Fitness

Prehad/Warmup

Warm up

(Don’t write )

Boxing Tabata x2

First segment

1-1-2-3

2-1-2 -3-6

Second Segment

3-2-1-1-6

2-1-4

Weightlifting

Bent Over Row

5×5 @65% or at least 45lbs

Barbell S/L Deadlift

3x6ea (only build with good form )

+ Pull ups x6

Bent Over Row

Single Leg Deadlift

Metcon

Metcon (Time)

2 rounds

600m run

Push ups x10

300m ski

Wall balls x10 (12/14+)

OSC

CHECK BELOW BARBELL CLUB FOR OSC

Warm-up

#310 BBC

Warm up

20 cal ski

2 rounds

Lateral step ups x10ea

GB Squat (35lb KB)

Cossack squats x10ttl

Inch worms x5

Back Squat

Back Squat

Tempo 1:2:1

5×5

@62% of 1RM + DB Reverse lunges x10ttl (12/15/20)

Accessories

3 rounds

(10/12/15)

Seated bicep curls x20

Single arm tricep kickback x10ea

Pull ups 3-6 / ring rows x12

Seated Arnold Press x10

Finisher

3 rounds

Barbell Rollouts x10

Yoke Walk 200ft

KB Swings x20 (25lb)

DB curtesy lunges x20 (12/15)

OSC

3 rounds

Rack Pulls x5 @75% of 1RM Deadlift

Plank bird dog x20ttl

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