• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

6/11/19? / #129

By Wodify Admin | In WOD | on June 10, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

400m run

3 rounds

Ring Rows x20

Push upx 10

S/A upright rows x10 ea

Accessories

Dumbbell Pullovers 2×10 (light)

Weightlifting

Bench Press

Bench 1RM

Spend 15-20 mins building 1RM for Bench Press. Build as followed

x10 @50%

x8 @60%

X5 @70%

X3 @80%

x3 @85%

Conditioning

3 rounds

100m row

100m run

:30 sec planks

(plank is your rest)

Metcon

Metcon (Time)

500m row buy in

3 rounds

Jump rope x50

Wreck Bag Squats x20

Wreck Bag Front Rack Step Ups x20ttl

Wreck Bag Front Squats x20

Wreck Bag Back Rack Step Ups 20ttl

Push ups x10

OSC

Mini Bro

Seated Ovhd Tricep extension x12 (12/15)

Bench Dips (with weight in between the legs)

Warm-up

#129 BBC

20 cal bike

3 rounds

lateral step ups x10 ea

walking lunges x20ttl

standing pigeon on a box :30 sec each

Accessories

Ankle Stretch :30 sec each

Goblet Squat Hold :30 sec

DB RDL: 2×15 (Med) (15/20lbs)

Weightlifting

Back Squat

Back Squat 5×5 @70% of 1RM. Superset with Ring Rows x20. Rest :90 secs.

Rack Pull-Mid Shin

From blocks or off j cups from the rack, pulling deadweight from shins each rep.
Rack Pulls 6×6 @80% and work across. Start at the weight! Superset with pull ups x6-8 Or weighted vest option

Accessories

3 rounds

Heavy Goblet Squats x5 (53lbs)

Barbell Static Lunge x10 ea (bar only)

Barbell RDL’s x10 (65lbs)

No Comments to "6/11/19? / #129"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.