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OUR BLOG

7/15/20? /#357 Barbell Club

By Wodify Admin | In WOD | on July 14, 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

Bike 30 cals + 300m ski

Lunge matrix x2

Weightlifting

Back Rack Lunges

3x5ea @75% (work across ) +Incline Delt raises x15 (8/10) neutral grip

Barbell Upright Row

4×4

(Start 5lbs heavier than last time or 55lbs) +

Alt battle rope slams x20ttl

Back Rack Lunge

Barbell Upright Row

Metcon

Metcon (AMRAP – Reps)

10 mins

Wall balls x20 (12/14+)

400m run (20 reps)

Hand release push ups x10

200m row (10 reps)

Front Rack KB Hold :45 sec (25lbs)

Warm-up

#364 BBC

Warm up

20 cal bike

500m Row

2 rounds

Stars x10ttl

Scorpions x10ttl

Banded Good mornings x10

Weightlifting

Barbell Primer 2x

RDL x10

Strict Press x10

Good Mornings x10

A: Barbell S/L Deadlift 2x10ea (bar only)

Deadlift 5×3 @80% of 1RM. Superset with Ring Rows x20.

T Bar Row

4×8 @ 65%. Superset with DB Reverse Lunges x20ttl. (10/12/15)

Deadlift

T Bar Row

Finisher

2 rounds

Sumo RDL (55lbs/65lb) x12

S/A Shoulder Press x12ea

Sled Drag 400ft (start with 90lbs and build each round)

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