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3/9/19? /#79 Barbell Club

By Wodify Admin | In WOD | on March 7, 2019

St. Louis – Valkyrie Fitness

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500m ski

3 rounds

Inch worms x5

Push ups x10

Shoulder band stretches :15 each


Rowing on/off

3 rounds

15 cal row followed by

1. Goblet squats x10

2. Goblet reverese lunges x10ttl

3. KB swings

(30lb KB)


Strict Press 5×5

Strict Press 5×5 @55% of 1RM and build or work across for form purposes. Superset with S/A tricep kickbacks x10ea.


Metcon (3 Rounds for reps)

15 min EMOM

Every minute on the minute complete the following stations :

1. Goblet Tap Squats (35lbs)

2. Box Jumps

3. DB Reverse flys (12lbs)

4. Weighted sit ups (20lbs)

5. Assault bike cals


Pick an area of your body that is bothering you. Find a ROMWOD stretch for it.



500m row

3 rounds

Walking lunges x20ttl

Banded flys x20

Bw Squats x20


Valkyrie Shield Day “4 rounds”

C1 Goblet squats x12 (35lbs)

C1 Hammer Curls x12 (12/15)

Weighted sit ups 2×20

C2 DB pullovers x12

C2 DB step downs x12ea

Back extension 2×15

C3 Seated Military Press x12 (bar)

C3 Incline Supported Row x12 (20lbs)

Crunch heel taps 2×20

C4 DB RDL x12 (30lbs)

C4 DB S/A Low Row X12 (15lbs)

Plank Spider-Man’s 2x20ttl

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