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OUR BLOG

VF1

By Wodify Admin | In WOD | on June 2, 2019

St. Louis – Valkyrie Fitness

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Warm-up

500m row

3 rounds

BW squats x20

alt reverse lunges x20

lateral step ups x10 ea

Weightlifting

Back Squat

Back Squat 4×8 “Moderate” + superset with DB Stepdowns x10 ea

Core Work

3 rounds

Pulse ups x20 (straight leg hip raise)

Alt V-ups x20 ttl

Metcon

Metcon (AMRAP – Reps)

12 min

Wall Balls x20 (12lbs)

200m Run

KB Swings x40 (25lbs)

400m run

:30 Sec Plank

OSC

3 rounds

Hammer Curls x12

DB Flys x12

DB Pullover x12

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