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OUR BLOG

9/14/20? /#397 Barbell Club

By Wodify Admin | In WOD | on September 13, 2020

St. Louis – Valkyrie Fitness

Warm-up

Boxing (6 mins)

4x

10 push up

5 inch worms

10 ring worms

5 inch worms

2x

Stars x10

Scorpions x10

Weightlifting

Sumo RDLs

5×8 @60% (55% of Sumo Deadlift 1RM)

3x

(15/20/25)

DB RDLx 12

Crunch to scissors kicks x24ttl (1 single DB)

DB Glute Bridges x24 (same DB or heavier)

Sumo Deadlift RDL

Conditioning

2x

Wreck Bag clean to box step over x20

400m row

Warm-up

#397 BBC

200m row /200m ski

Boxing (10 mins)

Weightlifting

*1 minute of rest in between each round!

Circuit 1

2 rounds

DB walking lunges x20ttl

Barbell upright rows x10

DB pull overs x10

Circuit 2

2 Rounds

DB S/A high row x10 each

GB squat x10 (35)

DB Arnold Press x10

Circuit 3

2x

Barbell thrusters x10

Alt bicep curls x10ea

OSC

7 min assault bike conditioning

1min steady

1 min intense

1 min slow

1 min intense

1 min slow

2 min steady final 30 intense

Or just last on the bike without stoping for all 7 mins

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