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OUR BLOG

7/9/20? ? #361 Barbell Club

By Wodify Admin | In WOD | on July 8, 2020

Announcements

Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you!

St. Louis – Valkyrie Fitness

Warm-up

Bike 50 cals

4 rounds

10 jumping Jacks

10 Alt reverse lunges

100ft sled drag (25lbs)

Weightlifting

Back Rack Lunges

4x4ea @70% and build + Bent OverDB fly’s x20 (10/12/15)

Barbell Upright Row

3×5

(Start 5lbs heavier than last time or 50lbs) + 200m run or 10 cal bike

Back Rack Lunge

Barbell Upright Row

Metcon

Metcon (AMRAP – Reps)

10 mins

200m ski (10 reps)

Goblet squats x20

Plank hips touches x20 (25/35+)

200m run (10 reps)

Static ring hold :30 sec

Weightlifting

#361 BBC

500m Row

3 rounds

Walking lunges x20ttl

Lateral lunges x10ttl

Lateral step ups x10ea

Accessories

A: DB Upright Rows 2×15

(10/12)

Weightlifting

Front Squat 4×8 @40% of 1RM Back Squat. Super set with Box Step ups x10ea.

Barbell Row 5×6. Build it and record it. Superset with Banded / regular Dips x10.

Front Squat

Barbell Row

Finisher

2 rounds

Ab mat sit ups x20

Sled Drag 200ft (50lbs)

Straight arm pull downs x20

Incline Bench Flys x20 (12/15)

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