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7/10/19? /#143

By Wodify Admin | In WOD | on July 9, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard


500m ski

200m Row

3 rounds

S/A DB (10lbs) upright Row x10

S/A DB Neutral Press x10

Shoulder Disconnect stretch :15 sec each


Barbell Primer 2x

Strict Press x10

Good mornings x10

Barbell calf raises x10

Push Press

Push Press 5×6 @65% and build. No number ? Use 55% of Strict Press. Super set with Hammer curls x20 (12/15)


3 rounds

200m Row + 20 BW squats +wt wall sit 1:00 for recovery (20lbs KB)


Metcon (Time)

600m run / .38 @1.5% / 30 cal bike

+50 Jump Rope *Buy in *

2 rounds

300m ski

Alt slam ball Push ups x10ttl

Slam Balls x30 (20/30+)

BW step downs x30ttl (15ea)


Mini Bro

2 rounds

Incline Bench fly’s x20

Seated side lateral raises x20


#143 BBC

500m row

3 rounds

S/A ring rows x10ea

Push ups x10

Banded fly’s x10

PVC pass thru 2×20



A: 2×10 Incline fly’s (10lbs)

Bench Press

Bench Press 5RM

No more than 15mins no super set! Take full recovery :90 sec between each attempt after 8 reps build as the following:

X10 @55%

X8 @65%

X5 @75 %

X5 @82%

And keep building that 5!!

Core Work

Posture and core circuit

3 rounds

:30 sec intervals

Windmills L

Windmills R

Farmer Carry 400ft



3 rounds

Battlerope slams x20

Seated side lateral raise x10ea

DB pull overs x20

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