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OUR BLOG

9/15/20? / #398 Barbell Club

By Wodify Admin | In WOD | on September 14, 2020

St. Louis – Valkyrie Fitness

Warm-up

2x

200m run + Jump squats x10 + 200m row + KB Swings x10 (20lbs)

Boxing (6 min)

Weightlifting

Incline Bench

4×5 @70% (work across)

3x

Pull ups x8-10

S/A DB Bench Press (flat bench) x14ea

Hammer Curl to Shoulder Press x14

Incline Bench Press

Conditioning

3x

200m awkward carry (14lbs)

DB Snatch x20ttl (20)

Push ups x15

Warm-up

#398 BBC

Warm up

20 cal ski

Boxing (10mins)

Weightlifting

*1 min of rest in between each round

Circuits

2x

Cross Symmetry x20

Banded sumo pull through x20

Single DB Shoulder press x10ea

2x

Shoulder Press x10 (Bar only)

Rollouts x10

KB Swings x20 (20/25)

2x

Seated alt curls x20ttl (12/15)

Alt DB Bench Press x20ttl (15lbs)

Scaptions x10 (light)

Finisher

2x

Pull ups x5-6

Barbell Row x12 (5

2 KB Deadlift x10 (25lbs)

Sled pull 200ft (90lbs)

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