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OUR BLOG

6/19/19? /#132

By Wodify Admin | In WOD | on June 17, 2019

St. Louis – Valkyrie Fitness

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Warm-up

Warm up

20 cal bike

3 rounds

Lateral step ups x10 ea

BW reverse lunges x20ttl

Goblet Squat Holds :35 sec with 35lb KB

Weightlifting

Barbell Primer 2x

RDL x10

Good Morning x10

Barbell Cossack x10ttl

Box Squat

Barbell Box Squat 4×10 @55% of 1RM and build. Superset with Split stance RDL’s with barbell only x10 ea.

Accessories

Bro Circuit

3 rounds

S/A DB Low rows x20 ea

Pull ups x5

Double Crunch x20

Metcon

Metcon (Time)

4 rounds

DB Walking lunges x20ttl (15/20+)

L Sit DB Shoulder Press x10 (same)

Alt Battlerope Slams x50 ttl

200m run

:30 Vhold

OSC

3 rounds

Side Plank Jack knife crunch x10 ea

300m recovery row (stroke rate between 18-24)

Warm-up

#132 BBC

500m row

20 cal bike

3 rounds

lateral step ups x10 ea

cossack squats x20 ttl

Weightlifting

Barbell Primer 2x

RDL x10

Strict Press x10

Squat to Good Morning x10

Back Squat

Back Squat Series 5RM

1- 4 55%-65%

5-8 70%-75%

9-12 82%-85%

You know what to do here!. Work it down and work it back up. Keep the rest minimal. Rest full 2:00 before deload.

Accessories

3 Rounds

Barbell Row x10

DB Deadlifts x10 *moderate

Tricep rope ext x15 / banded pull downs x20

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