• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

7/10/19? /#143

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

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

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

Weightlifting

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)

Conditioning

3 rounds

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

Metcon

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)

OSC

Mini Bro

2 rounds

Incline Bench fly’s x20

Seated side lateral raises x20

Warm-up

#143 BBC

500m row

3 rounds

S/A ring rows x10ea

Push ups x10

Banded fly’s x10

PVC pass thru 2×20

Weightlifting

Accessories

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

Accessories

Finisher

3 rounds

Battlerope slams x20

Seated side lateral raise x10ea

DB pull overs x20

No Comments to "7/10/19? /#143"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.