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8/7/19? /#163

By Wodify Admin | In WOD | on August 6, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard


600m run ….

3 rounds

200m Row

10 push ups

200m Row

10 BW squats


A: DB lateral step ups 2×15 (12/15/20)


Barbell Primer 2x


Good Mornings x10

Jump squats with Barbell x10

Back Squat

Back Squat 5×5 @75% with 2 sec pause in bottom. Super set with speed prowler (no weight) 200ft

Core Work

Core Tabata

Jump Rope

Squat to Rotational Press with 20lb slam ball


Metcon (Time)

3 rounds

Slam Balls x20 (20lbs)

200m ski

Goblet Squats x10 (35/53)

200m run

Banded Monster Walks x60ttl

1:00 plank 🕐


3 rounds

Hanging knee raises x20

S/L Deadlift x10ea (20lbs)


#163 Barbell Club

Warm up

20 cal bike

3 rounds

Hip band overs x10ea

Walking lunges x10ttl

Ankle Mobility :20 cal


Barbell Primer

3 rounds

RDL x10

Good Morning x10

Back Squats x10

Back Squat

Back Squat 4×8 @72% + Pull ups x4-8

Rack Pull-Mid Shin

From blocks or off j cups from the rack, pulling deadweight from shins each rep.
Rack Pulls 4×10 @55% of 1RM Deadlift +

Reverse EZ curls x10


3 rounds

Goblet Box Squats x10 (Heavy) (35/53)

Tricep OVHD extensions x20 (15/20)

Banded DB RDLx20 (mid band) (25/30lbs)

Assault bike 10 cals in under :45 sec

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