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7/14/20? / #363 Barbell Club

By Wodify Admin | In WOD | on July 13, 2020


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


2 rounds

20 cal bike + 600m run

2 rounds

Shoulder stretch complex :15 sec ea

(Assume the position , bicep to ear, disconnect )

1 round

Roll out the lats for 20-30 sec ea


Floor Press

4×4@80%(work across) *complete one set of 8 at 65% to warm up + Single Arm tricep DB kickbacks with hand supported on bench x12ea

Sumo Deadlift

3×5 @80% (work across) of SD *one warm up at 65% at 8 reps+ Push ups x10

Floor Press

Sumo Deadlift


Metcon (Time)

3 Rounds

600m run

15 cal bike

DB thrusters x10 (20/25+)

Plank bird dog x20ttl


#363 BBC

Warm up

500m Row

3 rounds

Banded fly’s x20ttl

S/A upright Row x10ea

Ring rows x20


Lat stretch :15 each

A: DB Incline flys 2×10

S/A High Row x10ea


Bench Press Series 1RM

1-4 62-70%

5-8 72-75%

9-12 78%-82% or above

Incline Bench Press 5×3 @65% of 1RM Bench work across or use 70% of last Incline total. Superset withRoll outsx10 /Back ext x10″

Bench Press

Incline Bench Press


2 rounds

Ground Bench x12 (light)

S/A tricep kick back x10ea

Seated Arnold press x12

Assault bike 10 cals

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