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9/6/19?/#180 Barbell Club

By Wodify Admin | In WOD | on September 5, 2019

St. Louis – Valkyrie Fitness

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Warm up

3 rounds

200m row

KB (20lbs) goblet Cossack squats x10 ttl

Static lunges x10 each


Primer 2x

Snatch Grip RDL x10

Snatch Grip High Pull x10

Muscle Snatch x10

Power Snatch

Power snatch of 4×8 looking to create your first number. Superset with Overhead Squats at the same weight.


Metcon (Time)

4 rounds

200m row

10 overhead squats (bar only)

12 Goblet KB reverse lunges (25/30+)

10 overhead squats

200m run


3 rounds

Ab mat sit ups x 25

1:00 weighted plank

KB windmills x10 each side


#180 BBC

Warm up

200m ski

3 rounds

Banded flys x10

S/A up right rows x10ea


2x15ea “light” seated S/A Arnold Press

Shoulder Press

Strict Press 4×8 @55% and build. Sled Drag 200ft super set


4 rounds:

Yoke Walk 200ft

Battle rope :45 sec

1 min plank



3 rounds

Incline Band Pull overs x20

Alt DB Chest Press x20ttl

S/A Low Row x10ea (20lbs)

Farmer Carry 200 ft (suitcase handles 50lbs each)

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