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OUR BLOG

9/5/19? /# 179 Barbell Club

By Wodify Admin | In WOD | on September 4, 2019

St. Louis – Valkyrie Fitness

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Warm-up

3 rounds

100m ski

10 BW Squats

10 cals on bike

10 alt reverse lunges

Weightlifting

Primer 2x

RDL x10

Push Press x10

Squat to Good Morning x10

Back Squat

Back Squat

4×12 @55% and build no more than 75% + Heavy KB Hip thruster x12 (53lbs)

Accessories

Bro Circuit

3 rounds

Barbell RDLs (55/65) x12

Donkey kickbacks x 8 ea

Monster walks x16ttl (heavy band)

Metcon

Metcon (Time)

2 rounds

20 wall balls

10 banded pull-ups

15 wall balls

5 banded pull-ups

10 wall balls

10 KB swings (30/35+)

OSC

2 rounds

.25 /400m run

Plank jacks x20

Warm-up

#179 Barbell Club

Warm up

500m Row

3 rounds

Banded Good mornings x20

BW Hip Thrust x10

Leg swings x10 ea direction

Weightlifting

Stars and Stripes x10ttl

Scorpions x10ttl

Barbell Primer 2x

RDL x10

Push Press x10

Good morning x10

Deadlift

Deadlift 3×8 @65% of 1RM

+Incline flys x15 (12/15)

Shoulder Press

Strict Press 4×4 @70% of1RM or @45-50 % of Bench Press 1RM. + Incline Delt raises x10. (Light 5lbs)

Accessories

Finisher

3 rounds

Yoke Walk 200ft / Farmer Carry

DB step downs x10ea (15lbs)

Battlerope slams :30 sec

EZ curls x20

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