• 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

9/10/19? / #182 Barbell Club

By Wodify Admin | In WOD | on September 9, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

3 rounds

10 cal ski

10 push ups

20 BW Squats

Accessories

2×10 ea S/A DB upright row to S/L deadlift (12/15Lb)

Push Press

Push Press 5×8 @72% + supported low rows DB (25lbs)Heavy x10 (2 DBs)

Accessories

Bro circuit

2 rounds (12/15/20)

DB flys x12

DB chest press x12

DB curls x12

DB tricep overhead ext. x12

Metcon

Metcon (Time)

4 rounds for time

10 push up

15 KB Swings AA (25/30+)

20 S/A Strict DB press (10ea)

25 cals Row

OSC

Battlerope on/off

X20 two handed slams

1.alt v ups x20

2. Plank hip touches x20 ttl

3. Plank hip dips x10 ea

4. Plank jacks x20

Warm-up

#182 BBC

Warm up

2 rounds

500m ski

B. Flys x20

S/A Arnold press x10 ea (10lbs)

Weightlifting

Decline Bench Press

Decline Bench

5×8 @ 55% of 1RM Bench +

Weighted Pull ups / Ring Rows x3-5

Prowler Push

Prowler Push

Max Effort to Build in 5 rounds score heaviest total

Accessories

Finisher 3 rounds

Fat Bar Row x20

Fat Bar Press x20

Fat Bar Curl x20

No Comments to "9/10/19? / #182 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Your email address will not be published.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Your email address will not be published.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.