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OUR BLOG

6/12/19? /#130

By Wodify Admin | In WOD | on June 11, 2019

St. Louis – Valkyrie Fitness

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Warm-up

500m row complex

100 legs

100 core

100 arms

200 Together

Accessories

Mid Band (light “no darker than blue”) 2×12 DB RDL (15lbs)

Weightlifting

Barbell Primer 2x

RDL x10

Good Morning x10

Squat to Good Morning x10

Deadlift

Deadlift 1RM

X10 @60%

X8 @70%

x5 @80%

x3 @85%

x3 @90%

work those heavy singles!!!!

Conditioning

4 min assault bike on/off

Complete 15-20 cals in less than a minute after each minute complete 10 KB swings (25lbs) followed by a 30 sec v – hold

Metcon

Metcon (Time)

2 rounds

400m wreck Bag run

10 burpees over wreck Bag

10 over the shoulder wreck Bag toss

10 wreck bag push press

OSC

3 rounds

Seated lateral raise x12

Side plank jack knife crunch x12ea

Warm-up

#130 BBC

500m Row

2 rounds

Walking lunges x20

Leg swings x10ea

Accessories

Split Stance RDL x10ea (Bar only)

Deadlift

Deadlift 7×5 @80% and work across. Super set with ab mat or GHD sit ups x15/5

Accessories

Bro circuit

2 rounds

Barbell rollouts x12

Sumo Deadlift light x10 @55%

DB upright rows x12

Accessories

Pull ups x5-6

Yoke Walk 100ft

DB Low Rows x10 (25/30)

Yoke Walk 100ft

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