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OUR BLOG

4/117/19? /#103 Barbell Club

By Wodify Admin | In WOD | on April 16, 2019

St. Louis – Valkyrie Fitness

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Warm-up

400m run

Then 2 rounds

Stars and Stripes x20ttl

Banded Good mornings x10

Weightlifting

Barbell Primer 2x

RDL X10

Front rack reverse lunges x10ttl

Good Mornings x10

Deadlift (EMOM (10Mins) )

Deadlift EMOM 10 mins

Even x6 Deadlifts Odd xIncline Press x6

Deadlift starts @72% of 1RM and build it!

Metcon

Metcon (AMRAP – Reps)

20 min Amrap

400m run

Seated knee tucks x30

Push ups x5

Burpees x6

Box Jump x7

Slam Balls x8

KB Swings x9

Prowler Push 10ft (150)
Score the Prowler as 10 Run as 20 reps

OSC

Mini Booty Bro 2

Sumo KB Deadlifts x15 (35lbs)

Barbell kneeling squats x15

Warm-up

#103 BBC

500m Row

2 rounds

Banded Good mornings x20

Wt / Farmer Carry 200ft

Accessories

2×15 Rack Pulls (95/135/155/185/225)

Aka Light ! No warm ups so choose accordingly.

Weightlifting

Barbell Primer 2x

RDL X10

Front rack reverse lunges x10ttl

Good Mornings x10

Deadlift

Deadlift Series 3RM

1-4 72-75%

5-8 79-82%

9-12 85-92% 2x

Accessories

3 rounds

Banded lateral walks x20ttl

Prowler Push 200ft (90lbs)

Seated hammer curls x20

Weighted plank :30 sec

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