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OUR BLOG

8/14/19? / #166 Barbell Club

By Wodify Admin | In WOD | on August 13, 2019

St. Louis – Valkyrie Fitness

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Warm-up

500m Row

2 rounds

Banded stretch Complex

:30 sec : shoulder disconnect

Bicep to ear

Across the body

Accessories

A: Bent over Banded Flys (red band)

2×20

Weightlifting

Incline Bench Press

Incline Bench Press

4×6 @75% + Hanging Knee raises x10

Core Work

Core Tabata

Side plank hip dips

Palms to elbows

Metcon

Metcon (Time)

3 rounds

400m run

KB AA Swings x20 (25/30+)

Prowler Push 400ft 50lbs

Suit case squats (30/35+) x10ea

OSC

3 rounds

DB Wide curls x20ttl (12/15lbs)

S/A Chest Press x10ea

Warm-up

#166 BBC

500m ski

3 rounds

B. Flys x20

Push ups x10

S/A Ring Row x10 ea

Accessories

DB Pullover 2×10 (15/20)

Weightlifting

Bench Press

Bench Press 5×8 @ 55% of 1RM and build. Superset with Fat Bar reverse grip low rows “light” x10

Conditioning

4 rounds

10’cal bike

200ft sled Drag (100lbs)

Accessories

3 rounds

EZ curls x20

Strict Press x10 (Bar Only)

Banded Dips x10

Scaptions x10

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