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OUR BLOG

7/12/19?/ #145 Barbell Club

By Wodify Admin | In WOD | on July 11, 2019

St. Louis – Valkyrie Fitness

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Warm-up

3 rounds

200m run /.12 @1.5 %

20 BW Squats

200m Row

20 FWD alt lunges

Weightlifting

DB Front Squats

DB Front Squats 4×10 start light and go up at least 3 times in the weight. Super set with sled back pedals 400ft

Accessories

3 rounds

Landmine reverse lunges x10ttl

Landmine two squat press x20

Landmine Log Jammers x10ea

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

Box Jumps x10

600m run /.38 mil @1.5 (30 reps)

S/A KB Swings x10ea (20lbs/25lbs)

BW Squats x20

Barbell rollouts x10

OSC

3 rounds

Wreck Bag walk 600m

Wreck bag wall sit 1:00

Warm-up

#145 BBC

2 Rounds

20 cal bike

Lateral lunges x20

Step downs x20ttl

Weightlifting

Barbell Primer 2x

RDL x10

Strict press x10

Back Squat x10

Back Squat

Back Squat

15-20 mins focusing on back squat technique * score work up to 82% x3

Deadlift

15-20 mins focusing on deadlift technique *score work up to 75 x5

Accessories

Finisher

3 rounds

EZ curls x20

S/A tricep kick backs x10ea

DB up right rows x20

S/A high rows x20

Banded pull downs x20

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