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OUR BLOG

5/23/20? / VF HWK 44

By Wodify Admin | In WOD | on May 22, 2020

St. Louis – Valkyrie Fitness

Weightlifting

Warm up

600m run

600m row

A: 2×20

DB Lateral lunges (12/15)

Landmine Thrusters (start with 15lbs on the bar and build each set) 4×20

+ DB S/L Deadlifts (two hands) x6 ea

2 min Amrap

Wall balls x10

Alt cups x10ttl

Metcon 20 min

Goblet squats x20

Burpees x5

200m run

KB Clean x10

:30 sec high plank

At Home Wod

VF HWK 44

Make sure you have a clock close!!

Warm up

4 rounds :45 sec

Jumping jacks

BW squats

Static lunges (L)

Static lunges (R)

C1

4 rounds :45 sec intervals

Jump squats

Reverse Lunges

Push ups to plank jacks

Running man

C2

4 rounds …….(that still means :45 duh)

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!!!!! your face off!!!!

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