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OUR BLOG

7/29/20? / #372 Barbell Club

By Wodify Admin | In WOD | on July 28, 2020

St. Louis – Valkyrie Fitness

Warm-up

2 rounds

20 cal bike

400m run (out to the black 100 mark and back)

2 rounds

Mason rows (bar only) x8ea

DB Front Squats x10 (10/12)

Weightlifting

Landmine Squats

3×6 (start 10lbs heavier than last time ) + S/A Ring Rows x12ea

Log Jammers

3x8ea ea (start 5lbs( or bar if you didn’t do this yet) heavier than last time and build by feel)

+ Side Plank hip dips x16ea

Landmine Squat

Log Jammer

Metcon

Metcon (AMRAP – Reps)

12 mins

600m run (30 reps)

S/A Snatch with DB x10ea (20/+25)

10 cal Bike

Wall sit :30 sec

Warm-up

#372 Barbell Club

500m Row

3 rounds

Push ups x10

Ring Rows x10

Banded flys x10

A: Pull ups 3×6-8

Weightlifting

Bench Press 5×6 @75% of 1RM. Superset with Horizontal Rows x10ttl.

Back Rack Lunges 4x8ea. Superset with split stance RDLSx10ea

Bench Press

Back Rack Lunge

Finisher

2 rounds

Floor press x10 (heavier than last time)

DB High Rows x10 (10/12)

Overhead Tricep ext x10 (15/20)

Prowler Push 200ft (50lbs) Build weight each round.

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