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OUR BLOG

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

Warm up

3 rounds

200m row

KB (20lbs) goblet Cossack squats x10 ttl

Static lunges x10 each

Weightlifting

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

Metcon (Time)

4 rounds

200m row

10 overhead squats (bar only)

12 Goblet KB reverse lunges (25/30+)

10 overhead squats

200m run

OSC

3 rounds

Ab mat sit ups x 25

1:00 weighted plank

KB windmills x10 each side

Warm-up

#180 BBC

Warm up

200m ski

3 rounds

Banded flys x10

S/A up right rows x10ea

Accessories

2x15ea “light” seated S/A Arnold Press

Shoulder Press

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

Accessories

4 rounds:

Yoke Walk 200ft

Battle rope :45 sec

1 min plank

Then……

Finisher

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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