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OUR BLOG

7/27/20? / #370 Barbell Club

By Wodify Admin | In WOD | on July 26, 2020

St. Louis – Valkyrie Fitness

Warm-up

800m row

400m ski

2 rounds

Inverted rows x10

Cross symmetry x20

Weightlifting

Seated Military Press

4×5 @60% (at least 45lbs to start if you don’t have a number) + DB upright rows x20 (10/12/15)

Barbell Good Mornings

4×5 @70% (at least 45lbs to start if you don’t have a number) + Med Ball wood choppers x10ea (8/10)

Seated Military Press

Good Mornings

Metcon

Metcon (Time)

2 rounds

30 cal bike

Seated knees tucks x30

Ring Rows x30 (+x10 pull-ups)

Speed skater lunges x30ttl

Warm-up

#370 BBC

500m Row

3 rounds

Push ups x10

S/A ring rows x10ea

S/A upright Row x10ea

Barbell Primer 2x

Strict Press x10

BTN Press x10

Good Morning x10

Weightlifting

Shoulder Press

5×3 @70% + 200m (less than a minute if you can) row after each set.

Shoulder Press

Accessories

Farmer Carry

(53/62)

3 rounds

Carry 200ft follow with the complex

1.

Mason Rows x10 (10lbs)

1.

DB Fly x10 (12/15/20)

2.

Tricep kickbacks x10 (same)

Finisher

2 rounds

DB step ups x10ea (15/20/25)

Floor Press x10 (55lbs)

DB Skull crushers x10 (12/15)

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