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OUR BLOG

5/13/19? / #119 Barbell Club

By Wodify Admin | In WOD | on May 12, 2019

St. Louis – Valkyrie Fitness

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Warm-up

200m ski

200m row

Then row complex

100m Legs only

100m Core

100m Legs only

100m Core

Conditioning

4 rounds : Clean and Jerk x10 ttl (15/20) Sled Push 100ft

Rest :90 Sec

Weightlifting

Deadlift

Deadlift 5RM (pre test)

Spend no more than 20 mins building your heaviest set of 5 Deadlifts

Metcon

10 min Amrap

Rope Get ups x10

200m run

KB Swings x40 (20/ 25+)

Box Jumps x10

OSC

Mini Bro

2 rounds

Pull ups x3-5

S/A side lateral raise (light) x10 ea

Warm-up

#119 Barbell Club

20 Cal Bike

3 rounds

Walking lunge to rotation x20ttl

Ab mat sit ups x10

100m row

Weightlifting

Barbell Primer 2x

RDL x10

Strict Press x10

Back Squat x10

Back Squat

Back Squat EMOM

12 mins

X5 Back Squat on Even Starting at 65% and build each round

X12 Ring Rows on Odd

Accessories

Bro Circuit

Seated Shoulder Press DB x15

Seated Reverse Flys x15

DB Pull Over x15

Prowler Push

Sled Push Builder 10mins

No more than 10 mins building the heaviest sled you can!

See coach to score your weight!!

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