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OUR BLOG

6/17/19? /#131 Barbell Club

By Wodify Admin | In WOD | on June 16, 2019

St. Louis – Valkyrie Fitness

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Warm-up

500m Row

3 rounds : B. Flys x10

S/a Press x10 (light db)

S/A static hold & press :15 sec each side

Dead hang :15 sec

Weightlifting

Shoulder Press

Strict Press 3×8 @50% + 6-8 straight legged banded pull ups

Accessories

3 Rounds

Banded ( Low) DB RDLS x20

Clams x10ea

Goblet Lateral Walks x20ttl (30)

Metcon

Metcon (AMRAP – Reps)

10 min Metcon

200m Row

10 push ups

10 run

10 ball slams

200m Row

10 Box Jumps

100m run

10 Heavy KB Swings (30/35/53)
Count each run/row as 10 reps

OSC

3 rounds of static holds

Superman hold :30

Wall sit :30

Ring hold :30

Warm-up

#131 BBC

500m Row

3 rounds

Push up x10

Banded fly’s x20

Lat stretches :30 sec

Accessories

Decline DB fly’s 2×20 (light)

Close Grip Bench Press

Close grip bench press 6×3 @82% slight build then work across. Superset with Lateral pulldowns x10

Landmine Deadlift

Land mine Deadlifts 5×5 “moderate”. Superset with two hand battlerope slams x20.

Accessories

3 rounds

Ground Bench x12 (moderate)

Seated overhead tricep ext. x12

Seated lateral raise x12

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