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OUR BLOG

5/16/20? / VF HWK 39

By Wodify Admin | In WOD | on May 15, 2020

St. Louis – Valkyrie Fitness

Strength/Skill

Warm up

3 Rounds

X10 jumping Jacks

X10 BW squats

X10 Push ups

2,000m row / Rest 2:00 min

Then

800m ski

Barbell Bulgarian Split Squats

8x5ea (start with the bar and try to build by 5lbs each set) Superset with x10 Hanging Knee Raises / after 4th round x10 GHD sit ups

Metcon

12 mins

Wreck Bag Front Squats

Pull ups x10

Seated Knee Tucks x20

Burpees over wreck bag x 10ttl

:30 sec assault bike

At Home Wod

VF HWK 39

Make sure you have a clock close!!!!!

Warm up

4 rounds :30 sec

Jumping jacks

BW squats

Static lunges (L)

Static lunges (R)

C1

4 rounds 30 sec intervals

Jump squats

Reverse Lunges

Push ups to plank jacks

Running man

C2

4 rounds …….

Star jumps

Criss cross squats

Reverse lunge to high knee L$R

Plank hold

C3

4 rounds ……

High knees

Butt kicks

Forward lunges

Plank kick throughs

C4

4 rounds ……

Eagle crunches

Static crunch heel taps

Alt v ups

sit ups x2

C5

4 rounds……

Running in place

Burpees

1&2 punch combination

1&2 punch then high knee

Repeat

C6

4 rounds….

Reverse lunge to hop L

Pop jacks

Reverse lunge to hop R

Pop jacks

Stretch!!!!!!

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