• 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

7/11/19? /#144 Barbell Club

By Wodify Admin | In WOD | on July 10, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

2 rounds

500m Row

200m ski

Weightlifting

Barbell Primer 2x

RDL x10

Good Morning x10

BTN Push Press x10

*200m run /.12 mil @1.5 after each round

Deadlift

Deadlift 4×8 @65% and build. Super set with wreck bag carry (walk) 200m + alt DB plank rotations x10ea

Metcon

Metcon (Time)

4 rounds

100m run

Burpees x10 (full)

Ring Rows x20

Plank hip touches x30

Ab mat sit ups x40

OSC

Mini Bro

3 rounds

Farmer Carry 400ft (30lbs)

S/A High Rows x20ea (10/15 DB)

Warm-up

#144 BBC

20 cal bike

3 rounds

Lateral step ups x10ea

Ankle stretch :15

Hip floss 2 x10ea

:30 sec squat hold

Weightlifting

Barbell primer 2x

Good mornings x10

RDLs x10

Back squats x10

Back Squat

Back Squat 4×3 @75% and build or work across all four sets. Superset with KB swings x10 (35lbs)

Back Rack Lunge

Back rack Lunges 4×8 ea (65lbs) + DB alt snatches x20ttl

Accessories

Finisher

3 rounds

200m row

Sled lateral drag x200ft

Box jumps x10

Barbell reverse grip row x10 (moderate)

No Comments to "7/11/19? /#144 Barbell Club"

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Your email address will not be published.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Your email address will not be published.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.