• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

8/16/19? /#168 Barbell Club

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

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

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

Weightlifting

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

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

OSC

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

*hint *hint 👀

Warm-up

#168 BBC

Warm up

500m row

3 rounds

Walking lunges x20ttl

Banded flys x20

Bw Squats x20

Weightlifting

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

No Comments to "8/16/19? /#168 Barbell Club"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.