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OUR BLOG

7/13/20? / #362 Barbell Club

By Wodify Admin | In WOD | on July 12, 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

Warm-up

Warm up

600m run + 20 cal ski

2 rounds

DB lateral step ups x10 ea (10lbs)

Jump squats x10

Weightlifting

Primer 2x

Good Morning x10

Back Rack Alt lunges x10ttl

Back Squat x10

Back Squat (parallel to Med Ball)

3×8 @60% (hit one set with bar only of 8 reps) + lateral sled drag 100ft (55/75lbs)

Bench Press

3×5 @72% (Do not build!!!) + Pull ups x10

Back Squat

Bench Press

Metcon

Metcon (Time)

3 rounds

200m run

KB Swings x20 (25/35+) same choice for all

KB Step ups x10ea

KB RDL x20

Plank 1:00 min

Warm-up

#362 Barbell Club

Warm up

500m row

3 rounds

BW squats 20

Hip Band Overs x20 ttl

Cossack squats x20 ttl

Weightlifting

Barbell Primer 2x

RDLx10

Back Squat x10

Back Rack Lunges x10ttl

Back Squat 3×6

Tempo 2:2:1 @60%+Banded tricep Pull downs x30

Push Press 4×8 @60% + Roll outs x10

Back Squat

Push Press

Finisher

2 rounds

Farmer Carry 200ft (35/53)

500m row

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