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4/16/19? / #102

By Wodify Admin | In WOD | on April 15, 2019

St. Louis – Valkyrie Fitness

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Assault Bike On/Off

10 Min EMOM (2 rounds)

5 cals each minute then

1. X10 push ups

2. X10 light Delt raises (10lbs)

3. X10 light DB upright rows

4. X10 moderate DB Low Rows

5. X10 light scaptions


Strict Press (4×5)

Strict Press 4×5 @60% of 1RM Bench. Superset with pull ups x10.


2 rounds

200m run or 10 cal bike

:45 sec plank in between


Metcon (Time)

1,000m row buy in

Then….. chip it down

50 KB Swings (25lbs/35+)

40 Jump Squats

30 alt snatch with DB (15/20)

20 cal bike

10 push ups


Booty Bro

3 Rounds

Mid band RDLs x12

Donkey kicks x20ttl

Goblet squat hold :30 (35/53 KB)


#102 BBC

20 cal bike

Hip /ankle mobility

Hip floss

Ankle floss


Goblet Squat holds :2×5 for :30 Sec (35lbs)


Back Squat

Back Squat 5×3 @80%. Superset with DB Pull overs x10

Yoke Walk

3 rounds

Yoke Walk /Farmer Carry

Yoke walk 200ft the complete the following

1. tricep kickbacks x10

2. S/A Low Row x10ea


4 rounds

Weighted sit ups x12

DB front Delt raises x12

S/A Deadlifts x12ea

200m Row

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