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OUR BLOG

5/21/20? / VF HWK 43

By Wodify Admin | In WOD | on May 20, 2020

St. Louis – Valkyrie Fitness

Warm-up

800m run

2 rounds

S/A Upright Row x10 ea (8/10)

Cross symmetry pulldowns x10

Weightlifting

Push Press

4×5 @70%+ Decline Push Ups x10

Romanian Deadlift (RDL)

4×6 @70% or 35% of your deadlift

+ wreck bag (on the shoulder) stairs x2

Push Press

Romanian Deadlift

Metcon

Metcon (Time)

3 rounds

400m run

Wall balls sit ups x20

S/A DB Snatch (20/25+) x20ttl

plank hip touches x20

At Home Wod

Warm up

5 min increased pace jog (that means increase your speed every min if you can!!)

Today we work complex movements. Grab a light pair of DBs and get to it. 6 sets each round , and yes MORE REPS!!!!!!!

C1

Thrusters x30

Static lunge to Hammer Curl x15 ea

Side plank 1:00 min each

C2

Lateral lunge to Delt raise x15ea

DB Squat to Upright row x30

Side plank :90 sec each

C3

Turkish Get ups x5ea

DB Full Burpee x15

Side plank 2:00 min each

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