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7/9/19? / #142 Barbell Club

By Wodify Admin | In WOD | on July 8, 2019

St. Louis – Valkyrie Fitness

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Warm up

500m Row

3 rounds

Box squat x20

PVC RDLs x20

Cossack squats x20


2 rounds

600m run /30 cal bike / .38 on treadmill at 1.5 % incline

Each round followed by

S/A KB Swings x10ea

Ring Squat to High Rows x10

Rest :45 sec


Barbell Primer 1x

RDL x5

Strict Press x5

Back Squat x10

Back Squat

Back squat 3×8 @55% with 1:1/2 tempo.

No superset just get through all three sets.


Metcon (Time)

3 rounds

Seated Rope Pull (70lbs KB) 100ft

DB Thrusters x10

200m run

Sit up to catch x10 (15lbs)

Barbell Back Rack Walking Lunge x10ea (45/55lbs)


Heavy Bag Tabata



3-2-1 Leg kick

Flurry for the 10 secs of recovery!!


#142 BBC

20 Cal bike then

Row on/off warm up:

Row 200 meters then perform the following for two full rounds.

1. BW squats x20

2. Alt Reverse lunges x20

3. Inchworms x5

4. Cossack squats x20

5. Plank Spider-Man x10ttl


Barbell Primer 2 rounds

Good mornings x10

Push press x10

Sumo RDLx 10

Sumo Deadlift

Sumo Deadlift 5×3 @75% of 1RM then build from there. Superset with ring high rows x20 after each working set .


Bro circuit

3 rounds

S/A tbar row x12ea

Alt dumbbell curls x20ttl

S/A tricep kickback x12ea


3 rounds

GB squats tempo 2:2:1 x10 (35lbs)

Prowler push 100ft

Wall sit :45 each round

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