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OUR BLOG

6/23/20? / #351 Barbell Club

By Wodify Admin | In WOD | on June 22, 2020

St. Louis – Valkyrie Fitness

Warm-up

600m ski + Run

2 rounds

Inch worms x10

T-Spine rotations x10ea

Weightlifting

Primer 2x

RDL x10

Good Morning x10

Back Squat x10

Back Squat 4×5 @70% + DB Pull overs x20 (15/20)

Bench Press 4×4 @72% + Ball slams x10 + pull ups x5

Back Squat

Bench Press

Metcon

Metcon (Time)

3 rounds

400m row

DB Curtsey step ups x10ea (15/20+)

200m ski

Prowler Push 400ft (50lbs)

Warm-up

#351 BBC

500m Row

3 rounds

Banded Good mornings x10

BW Hip Thrust x10

Leg swings x10 ea direction

Weightlifting

Stars and Stripes x10ttl

Scorpions x10ttl

Barbell Primer 2x

RDL x10

Push Pressx10

Good morning x10

Deadlift 3×8 @65% of 1RM

+Incline flys x15 (12/15)

Shoulder Press / Bent Over Row (pick one)

4×4 @70% of1RM + Incline Delt raises x10 (8/10)

Deadlift

Shoulder Press

Finisher

3 rounds

Farmer Carry 200ft (35/53)

DB step downs x10ea (15/20)

Battlerope slams :30 sec (two hand)

EZ curls x20

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