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OUR BLOG

8/13/20? ? #380 Barbell Club

By Wodify Admin | In WOD | on August 12, 2020

St. Louis – Valkyrie Fitness

Warm-up

2 rounds

600 run + row

2 rounds

Box jumps x8

BW squats x10

Sumo Inchworms x5

1 round roll out quads and lats :15 sec each

Weightlifting

Front Squat

3×3 @75% (1 set of 8 @65% , then 1 set of 5 @70%, then start your 3×3 and work across)+ 200m row

Farmer Carry

X4

200ft (35lbs) Superset each round with the following :

DB Reverse lunges x20ttl

Inverted rows x10

S/L KB Glute bridge x10ea (35lbs)

Front Squat

Farmer’s Carry

Metcon

Metcon (Time)

3 rounds

500m ski

Box jump x15

Mountian climbers x30

KB swings x45 (25/+35)

Warm-up

20 cal bike

3 rounds

lateral step ups x10 ea

walking lunges x20ttl

standing pigeon on a box :30 sec each

Ankle Stretch :30 sec each

Goblet Squat Hold :30 sec

Weightlifting

A: DB RDL: 2×15 (Med)

Back Squat 5×5 @70% of 1RM (Build every other round.) + Ring Rows x20. Rest :90 secs.

Romanian Deadlifts

6×6 @75% or 40% of Deadlift 1RM (which ever is lighter) and work across. Start at the weight! + pull ups x6-8

Back Squat

Romanian Deadlift

Finisher

2 rounds

Heavy Goblet Squats x5 (35/53lbs)

Barbell Static Lunge x10 ea (bar only)

15 cal bike

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