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OUR BLOG

7/11/20?

By Wodify Admin | In WOD | on July 10, 2020

Announcements

Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you!

St. Louis – Valkyrie Fitness

Weightlifting

Warm up

2 rounds

500m row

400m run

200m ski

2 rounds

Lateral lunges x10ttl

Step ups x10ttl

Jump squats x10

2 rounds

Sled drag (two hands) 200 ft

Push ups x10

Back Squat

You have 15 mins to build a new 3RM

Use the formula x8@ 65%

X5 @70% x3 @82%

And go from there , strict time cap!!

* dont forget to score your weight!!

20 min metcon

800m run

Ab mat sit ups x40

Burpees to box jumps or step ups x10

Mountain climbers x40

V hold :30 sec

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