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9/11/19? /#183 Barbell Club

By Wodify Admin | In WOD | on September 10, 2019

St. Louis – Valkyrie Fitness

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Warm up

500m row once

3 rounds

10 squats

10 lateral step ups (5ea)

lunge matrix


Primer 2x

RDL x10

Good Morning x10

Barbell Cossack x10

Back Squat

Back squat 4×8

Tempo 1:1/4 squats @65%

+ 5 suitcase to deadlift (L) + 5 suitcase to deadlift (R)


Metcon (AMRAP – Reps)

12 mins AMRAP

2 TGU each arm (20lb KB)

200ft prowler push (50lbs) (10reps)

20 KB swings (25/30+)

2 TGU each arm

200ft prowler push

20 ab mat sit-ups

10 wall balls (12/14+)


3 rounds

15 cals bike

20 plank shoulder taps

:30 sec v hold


#183 Barbell Club

Warm up

500m Row

3 rounds

Waking lunges x20ttl

BW squats x20


2×10: KB Golblet Tempo Squats x10

2:2:1 tempo (30lbs)


Back Squat

Back Squat Series 1RM

1-4 65% -72%

5-8 75% -82%

9-12 85%- 90% x2

You know how this works now so get after it

Back Rack Lunge

Back Rack Reverse Lunges

4x8ea @45% of 5RM Back Squat + Barbell Good mornings x16



3 rounds

Yoke walk 200ft

Farmer Carry 200ft (35lbs)

Sled Drag 200ft (90lbs)

*farmer carries , rack Pulls, etc . The goal pick up and move something heavy for 12 mins!!!

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