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OUR BLOG

6/13/19?

By Wodify Admin | In WOD | on June 12, 2019

St. Louis – Valkyrie Fitness

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Warm-up

3 rounds

200m Row

200m ski

Band stretch shoulders :15

Band stretch hips :15

Weightlifting

Valkyrie Shield 🛡 Day

Great job with those PRs! Now that the body is tight and comprised let’s open things up with some dumbbell circuits ! New movement today the “Rebel Row”. Keep the blood pumping and get ready for speed work tomorrow.

Circuit 1

3 rounds

DB upright rows x12

DB Reverse Lunges x12ttl

DB Flys x12

400m run

Circuit 2

3 rounds

DB Arnold Press x12

DB Goblet Squat x12

DB Lateral Raises x12

200m run

Circuit 3

3 rounds

DB tricep ext x12

DB bent over flys x12

DB lateral lunges x12

100m run

*Repeat all three runs with :90 recovery in between

OSC

Ab metcon

10 min Amrap

Ab mat sit ups x20

Plank jacks x20 ttl

Alt v ups x20 ttl

Plank leg lifts x20 ttl

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