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OUR BLOG

7/2/20? /#356 Barbell Club

By Wodify Admin | In WOD | on July 1, 2020

St. Louis – Valkyrie Fitness

Warm-up

1,000m row

2 rounds

Push-up x10 o

S/A cross Symmetry row x10 ea

Weightlifting

T-Bar Row

4×5 (start with 35/45 pound plate and build from there) + 200m run

Barbell Single Leg Deadlift

3x6ea @72%if you have a number. If not start with 32% of your Deadlift.

T Bar Row

Single Leg Deadlift

Core & Conditioning

2 rounds

Cross symmetry Y’s x10

15 cal bike

Rest :30 then repeat

Metcon

Metcon (Time)

3 rounds

Bear lunges 🐻 x10ea

Plank shin taps x20ttl

600m run

Side plank 1:00 min ea

Warm-up

#357 BBC

Warm up

200m run / 10 cal bike

3 rounds

Stars and Stripes x20ttl

Scorpions x20ttl

Accessories

A: Banded Good Mornings 2×15

Light strict press (bar only) 2×15

Weightlifting

Barbell Primer 2x

RDLs x10

Upright Rows x10

Good Morninings x10

Deadlift Series

1-4 55%-62%

5-8 65%-70%

9-12 75%-82%

Incline Bench

5×5 @65% + Rope get ups x10

Deadlift

Incline Bench Press

Finisher

3 rounds

Seated Front Delt Raises x10ttl

Seated Bent Over Reverse Flys x10ttl

200m Row

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