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OUR BLOG

9/16/20? /#399 Barbell Club

By Wodify Admin | In WOD | on September 15, 2020

St. Louis – Valkyrie Fitness

Warm-up

1x

100m ski +15 bike + 200m run

Boxing (6 min)

Weightlifting

Back Rack Lunge

4x6ea @70% (work across)

3x

(15/20/25)

DB RDL x14

DB Front Squats x14

DB Low rows x14

Back Rack Lunge

Conditioning

3x

Burpees x10

S/A Snatch with DB x10 ea (20)

Prowler Push 200ft (75lbs)

Warm-up

#399 BBC

20 cal bike

2 rounds

Cossack lunges x20ttl

Push ups x10

Sumo Inchworms x5

Barbell Primer 2 rounds

Sumo RDLx10

Strict Press x10

Good mornings x10

Weightlifting

Sumo Deadlift 5×3@72% and work across. Build to a heavy set of 3 and stay there. +Side Planks :45 sec per side

Bench Press 4×4 @65% of 1RM + Sled Drag 200ft (90lbs)

Sumo Deadlift

Bench Press

Finisher

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