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6/11/19? / #129

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

St. Louis – Valkyrie Fitness

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400m run

3 rounds

Ring Rows x20

Push upx 10

S/A upright rows x10 ea


Dumbbell Pullovers 2×10 (light)


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%


3 rounds

100m row

100m run

:30 sec planks

(plank is your rest)


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


Mini Bro

Seated Ovhd Tricep extension x12 (12/15)

Bench Dips (with weight in between the legs)


#129 BBC

20 cal bike

3 rounds

lateral step ups x10 ea

walking lunges x20ttl

standing pigeon on a box :30 sec each


Ankle Stretch :30 sec each

Goblet Squat Hold :30 sec

DB RDL: 2×15 (Med) (15/20lbs)


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


3 rounds

Heavy Goblet Squats x5 (53lbs)

Barbell Static Lunge x10 ea (bar only)

Barbell RDL’s x10 (65lbs)

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