• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

4/16/19? / #102

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

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

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

Weightlifting

Strict Press (4×5)

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

Conditioning

2 rounds

200m run or 10 cal bike

:45 sec plank in between

Metcon

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

OSC

Booty Bro

3 Rounds

Mid band RDLs x12

Donkey kicks x20ttl

Goblet squat hold :30 (35/53 KB)

Warm-up

#102 BBC

20 cal bike

Hip /ankle mobility

Hip floss

Ankle floss

Accessories

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

Weightlifting

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

Accessories

4 rounds

Weighted sit ups x12

DB front Delt raises x12

S/A Deadlifts x12ea

200m Row

No Comments to "4/16/19? / #102"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.