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OUR BLOG

4/15/19? / #101 Barbell Club

By Wodify Admin | In WOD | on April 14, 2019

St. Louis – Valkyrie Fitness

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Warm-up

20 cal bike

200m run

2 rounds

Hip band overs x20ttl

Reverse lunges x20

Weightlifting

Barbell Primer 2x

Good morning x10

Back squat x10

Back Squat to Good Morning x10

Back Squat

Back Squat series 1RM

1-4 70-72%

5-8 75-80%

9-12 %85

Accessories

2×20

Banded Pull Downs

Metcon

Metcon (Time)

12 min Amrap

Ab mat sit ups x20

Pull ups x10

200m run

Ab mat sit ups x40

400m run

Push ups x10

Barbell Thruster x10 (55lb +)

OSC

Mini Bro

3 rounds

S/A Arnold Press x10ea

S/L Deadlift x10ea

Warm-up

#101 BBC

500m Row

2 rounds

S/A upright Row x10ea

Banded fly’s x10

Accessories

A: 2×15 Bench DB Flys (15/20) moderate weight

Weightlifting

Bench Press (4×6)

Bench Press 4×6 @72% of 1RM. Superset with DB Supported Incline Rows x10 (15/20/25)

Incline Bench Press

Incline Bench Press 5×5 @55% of 1RM Bench Press. Superset with Seated DB Low Rows x10

Accessories

3 rounds

Skull crushers x20

S/A Neutral Press x10ea

Pull ups x5-7

Sled push 200ft

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