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OUR BLOG

8/15/19? / #166 Barbell Club

By Wodify Admin | In WOD | on August 14, 2019

St. Louis – Valkyrie Fitness

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Warm-up

Warm up

20 cal bike

400m run

3 rounds

Lateral step ups x10ea

BW alt reverse lunges x20ttl

KB Swings x10 (20lbs)

Weightlifting

Primer 2x

RDL x10

Back Squat x10

Squat to good morning x10

Back Squat

Back Squat Waves 🌊

2nd time through on the Back Squat Series. Lower rep counts at heavier percentages just like the Deadlifts earlier this week. We finish with a heavy 4 at the end.

X6@70%

X2@80%

X4@75%

X2@80%

X6@70%

X2@80%

X4@75%

X2@80%

3×4@82% + Supported S/A DB Low Row x12 ea

Metcon

Metcon (Time)

3 rounds

200m run

200m row

Split stance wall toss x10ea (12lbs)

KB Swings x20 (30/35+)

Ab mat sits x20

Push Press x10 (55lbs)

OSC

3 rounds

S/L Deadlifts x10ea

Scaptions (Light DB 8/10lbs) x10

Warm-up

#167 BBC

Warm up

500m ski

3 rounds

Banded fly’s x20

Lat rig stretch:15 ea

S/A upright Row x10ea 10lbs)

Weightlifting

Shoulder Press

Strict Press 4×8 @40% of 1RM go up by feel. Superset with Chinese Swings (53lbs) x10

Incline Bench Press

Incline Bench Press 5×5 @55% of 1RM Bench. Superset with Banded Dips x10

Accessories

3 rounds

Ab mat sit ups x12

Barbell curls x12 (bar only)

S/A High rows x12 (15lbs)

Pull ups x12

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