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8/16/19? /#168 Barbell Club

By Wodify Admin | In WOD | on August 15, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard


500m ski

500m Row

300m run

3 rounds

S/A upright Rows x10

S/A Ring Rows x10ea

Tempo push ups x5 2:2:1


Speed Bench

10×3 at 45% of 1RM Bench with wide grip

Superset with DB Sumo High Pulls x10 after the 5th set.

Core & Conditioning

2 rounds

Awkward Carry (run)

600m 12lbs wall ball

:45 wall sit with wall ball is recovery


Metcon (AMRAP – Rounds)

12 mins AMRAP

Seated sled Drag 200ft (50lbs)

Prowler Push 200ft (no extra weight)

Turkish Get ups x5ea

Ab mat sit ups x20

:30 sec plank


Have a great weekend or work the 1-2-3 punch combination 🥊tabata on the Bag

*hint *hint 👀


#168 BBC

Warm up

500m row

3 rounds

Walking lunges x20ttl

Banded flys x20

Bw Squats x20


Valkyrie Shield Day #3 🛡 “4 rounds”

C1 Goblet squats x12 (35lbs)

C1 Hammer Curls x12 (12/15)

Weighted sit ups 2×20

C2 DB pullovers x12

C2 DB step downs x12ea

Back extension 2×15

C3 Seated Military Press x12 (bar)

C3 Incline Supported Row x12 (20lbs)

Crunch heel taps 2×20

C4 DB RDL x12 (30lbs)

C4 DB S/A Low Row X12 (15lbs)

Plank Spider-Man’s 2x20ttl

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