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OUR BLOG

6/30/20? / #355 Barbell Club

By Wodify Admin | In WOD | on June 29, 2020

St. Louis – Valkyrie Fitness

Warm-up

2 rounds

600m row + run

2 rounds

Shoulder stretch complex :15 sec ea

(Assume the position , bicep to ear, disconnect )

Weightlifting

Floor Press

3×8@72% (work across) or 55% of your bench (whichever is lighter) + DB S/A Low Rows x10ea (20/25)

Sumo Deadlift

3×5 @72% (work across) of SD + Cross symmetry bent over fly’s x15

Floor Press

Sumo Deadlift

Conditioning

1 round

600m run + 10 Box Jumps

1min plank

Metcon

Metcon (AMRAP – Rounds)

7 mins

200m ski

DB Front Squats x20 (20/25+)

Push ups x10

Slam balls x10

*score full rounds !

Warm-up

#355 Barbell Club

Warm up

2 rounds

500m ski

B. Flys x20

S/A Arnold press x10 ea

Weightlifting

Decline Bench

5×8 @ 55% of 1RM Bench +

Pull ups x3-5 (try to use a DB for weight between your feet)

Prowler Push

Max Effort to Build in 5 rounds score heaviest total

Decline Bench Press

Prowler Push

Finisher

2 rounds

*Substitute training bar if need be

Fat Bar Row x20

Fat Bar Press x20

Fat Bar Curl x20

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