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OUR BLOG

3/20/20? /#311 Barbell Club

By Wodify Admin | In WOD | on March 20, 2020

St. Louis – Valkyrie Fitness

Warm-up

1000m row

3 rounds

Shoulder disconnect stretch :30 sec

BW Squats x20

PVC Pass thru x20

1 Round

Lat rig stretch :30 sec ea side

Weightlifting

Primer 2x

RDLx5

Front Squat x5

Clean High Pull x5

Power Clean + Front Squat / or Sumo Deadlift

6×3 @75% + Box Jumps x10

Power Clean + Front Squat

Accessories

Valkyrie Mini Shield 🛡

5 rounds

DB options 10/12/15

DB Side lateral raises x10

DB wide curls x10

DB bent over high rows x10

OSC/AOT

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

#311 BBC

Warm up

500m row

3 rounds

Lateral step ups x10ea

Cossack squats x20ttl

GB pause squat holds :30sec each

Weightlifting

Primer 2x

Good Morning x10

Back Squat x10

BTNPP x10 (Behind the neck push press) x10

Back Squat building set of 1RM

1-4 70%

5-8 80%

9-12 85%

Back Squat

Conditioning

3 rounds

200m row

KB swings x10 (35lb)

Pull ups x10

Finisher

3 rounds

DB options (12/15/20)

DB curtsy lunges X20ttl

Deadlift x10 @65% of 1RM

Weight plank 1min

Seated Arnold press x15

OSC

2 rounds flexibility

Pick two stretches for 1 min

Repeat for two rounds

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