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OUR BLOG

4/12/19? ? / #100 Barbell Club

By Wodify Admin | In WOD | on April 11, 2019

St. Louis – Valkyrie Fitness

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Warm-up

500m Row

3 rounds

Stars and Stripes x20ttl

Scorpions x20ttl

2 rounds

Banded lateral walks x10ttl

Banded BW Squats x10

Weightlifting

Barbell Primer 2x

RDL x10

Good morning x10

BTNPP x10

Deadlift (6×3)

Deadlift 6×3 @82% of 1RM. Superset working sets with the following:

1. Hammer Curls x10

2. DB Flysx10

Core Work

2 rounds

Windmills x10 L

Windmills x10 R

Metcon

Metcon (Time)

2 rounds

400m run /30 cal bike

Pull ups x10

KB Swings x40 (25lb only)

Barbell rollouts x10

OSC

Hop on ROM WOD search “hamstrings”

Warm-up

#100 BBC

Warm up

200m run / 10 cal bike

3 rounds

Stars and Stripes x20ttl

Scorpions x20ttl

Accessories

2 rounds

Banded Good Mornings 2×15

Light strict press (bar only) 2×15

Weightlifting

Barbell Primer 2x

RDLs x10

Upright Rows x10

Good Morninings x10

Deadlift

Deadlift Series 5RM

1-4 55%-62%

5-8 65%-70%

9-12 75%-82%

Yoke Walk

Accessories

3 rounds

Seated Front Delt Raises x10ttl

Seated Bent Over Reverse Flys x10ttl

200m Row

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