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5/20/20? / VF HWK 42

By Wodify Admin | In WOD | on May 19, 2020

St. Louis – Valkyrie Fitness


Lunge matrix 2x

6 laps

600m row

4 laps

400m row

2 laps

200m row


Supported Rows

4×6 (start 5lbs heavier than last week) + DB Curtsey lunges x20ttl (15/20)

Glute Bridge 3×5 @80% + wreck bag over the shoulder toss 10ttl or 5 with 100lb

Chest Supported Rows

Barbell Glute Bridges

Core & Conditioning

2 rounds

Battlerope slams 50tll

Static Crunch to scissor with KB x50ttl


Metcon (AMRAP – Rounds)

10 mins

KB AA Swings x40 (25lbs)

Walking lunges x40ttl

Wall ball push ups x20ttl

*score full rounds only

At Home Wod


Little more running on the warm up.

And let’s work up those reps !!

Warm up

15 min jog

*No dumbbells today pull out those long and mini resistance bands !!!

4 rounds of each circuit with :45 sec rest each round !!


Resistance Band Upright row x30

RB Overhead Tricep ext x30

RB low rows x30

2:30 min intense run


Plank leg lifts (mini band on ankles) x30

Glute bridge (mini band below the knees) x30

Squat lateral walks x20 ea direction

2:00m intense run


Mini band Delt raise x30 (band on wrist )

Plank in and out x30 (band on wrist )

Plank Delt raise x30 ttl (band on wrist )

1:30 min sprint

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