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OUR BLOG

4/10/19? / #98

By Wodify Admin | In WOD | on April 9, 2019

St. Louis – Valkyrie Fitness

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Warm-up

Warm up

3 rounds

200m ski

DB upright rows x10 “light”

S/A lateral raise x5 ea

S/A Low row x5ea

Conditioning

500m Row (Time)

Max Effort 500m Row

Weightlifting

Bench Press (5×3)

Bench Press 5×3 @82% of 1RM. Superset with weighted body sled drags 400ft. Work the bench across and increase the weight on the sled.

Core Work

Plank Series

3 rounds

1:00 plank

Pull ups x3

Repeat

Metcon

Metcon (Time)

5 rounds

Wall Balls x10

Box jumps x10

KB Swings “heavy” x10

Push Press (55lbs/75lbs) x10

GHD sit ups x10 /ab mat sit ups x20

100m wreck bag run

OSC

Breathe !!!!

Warm-up

3rounds

200m Row

PVC Complex: RDL x12

Good morning x12

BTN Press x12

Accessories

Seated Arnold Press “light”

2×15 rest :30 in between rounds

Weightlifting

Seated Military Press

Seated Military Press 4×8 @40% of 3RM Bench. Superset with Seated Hammer Curls x16 (15/20)

Sumo Deadlift High Pull

Sumo Deadlift High Pulls 3×10 @25% of 1RM Deadlift. Superset each with the following sequence

1. Seated bent over flys x15

2. Standing side lateral raises x15

3. Battle rope slam x30

Accessories

Finisher

Hop on Rom WOD and hit that low back!

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