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OUR BLOG

9/9/19? / #181 Barbell Club

By Wodify Admin | In WOD | on September 8, 2019

St. Louis – Valkyrie Fitness

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Warm-up

400m row

100 legs only

100 core only

100 arms only

100 all together

2 rounds

Lateral step ups x10ea

Hip band overs x20ttl

Weightlifting

Primer 2x

RDLx x10

Good morning x10

Barbell Calf Raises x10

Back Squat

Back Squat 5×3 build up to 80% and work across for a heavy x3 +

Resistance band lateral walks x20ttl (Light band)

Metcon

Metcon (Time)

3 rounds

16 KB Sumo squats (35lbs)

6 reverse lunge to hop L

16 alt s/a snatches (20/25+) DB

6 reverse lunge R

20 ab mat sit ups

200m ski 🎿

OSC

Repeat row pattern from the warm up then

Conditioning as followed

600m Row :45 sec rest

1200m Row

Warm-up

#181 BBC

Warm Up

200m /.125 run

500m Row

Stars and Stripes x20ttl

Scorpions x20ttl

Cat / camel x10ttl

Accessories

2×15 : DB mid band RDLS (15lbs)

Deadlift

Deadlift 4×8 @70%+ Pull ups x8-10

Accessories

Reverse Grip Incline support DB Low Row / T Bar Row (your choice) (DB options 15/20)

5×5 “heavy” + Seated Military Press x10 (light)

Accessories

Finisher

3 rounds

DB reverse lunges x20ttl (12/15)

Prowler Push 200ft (100lbs)

Seated front Delt raises x20 (8/10)

Push ups x10

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