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OUR BLOG

7/28/20? /#371 Barbell Club

By Wodify Admin | In WOD | on July 27, 2020

St. Louis – Valkyrie Fitness

Warm-up

20 cal ski + row

3 rounds

Inverted Row x10

Cross your symmetry pull downs x10

lat righ stretch :15ea

Weightlifting

Shoulder Press / Bent Over

4×4 @60% and build each set + S/A plank Battlerope slams x20 ea ( only to the row if you did the seated press from yesterday.

Deadlift

4×2 @82% and work across. Start with 8-5 reps at 65% , then 75%. Then start your 4×2 staying at the same weight+ Incline push ups x10

Shoulder Press

Bent Over Row

Deadlift

Metcon

Metcon (Time)

2 rounds

15 cal ski

15 cal row

Burpees x15

DB man makers x15 (15/+20)

Warm-up

#371 BBC

500m Row

3 rounds

Stars and Stripes x10ea

Scorpions x10ea

Weightlifting

A: RDL 2×15 bar only (warm up the hamstrings)

Deadlift 4×8 @75% superset with weight wall sits (35lbs) :45 sec

Bent over Row (pronated grip) 5×5 @75% + Plank Low Rows x10ttl

Deadlift

Bent Over Row

Finisher

2 rounds

Slam balls x20

S/A high row x10ea (10/12/15)

500m ski

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