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OUR BLOG

6/25/19?/#136

By Wodify Admin | In WOD | on June 24, 2019

St. Louis – Valkyrie Fitness

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Warm-up

Warm up

Ski erg on/off 10mins

10 cals on ski erg followed by

1. hammer curls x10

2. Push ups x10

3. DB reverse flys x10

4. Plank renegade Rows x10ttl

Banded Shoulder Stretch :30 sec each

Weightlifting

Bench Press

Bench Press 4×10 @60% of 1RM. Superset with pull ups 5-6.

Conditioning

3 rounds

200m run

Strict plank bird dogs x20ttl

Metcon

Metcon (AMRAP – Rounds)

15 mins

Ground Bench (55lbs) x10

Box Jumps x10

KB Swings x20 (25/30)

400m run

:30 sec rest

OSC

Boxing tabata

Learn the counter punches

2-1-6

2-1-1

2-2-1-6

2-1-1-6

Warm-up

#136 BBC

500m ski

3 rounds

Ring rows x20

Light DB reverse flys x10ttl

Weightlifting

3 rounds: PVC Pass thrus x20

Banded shoulder stretch :30 sec arm

Shoulder Press

Strict Press 6×4 @75% super set with DB Upright Rows x10+ Seated Lateral Pull Downs x10

Accessories

5 rounds Sled drag no less than 90lbs for 200ft + x5-6 pull ups (band option if needed) + DB Overhead tricep ext x20 (moderate weight)

Accessories

Finisher

3 rounds

Seated DB shoulder press x12

Supported S/A DB tricep kickback x12ea

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