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OUR BLOG

VF3

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

St. Louis – Valkyrie Fitness

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Warm-up

500m Row

3 rounds

Lateral lunges x10ttl

Sumo inchworms x5

Shoulder band stretch :15 sec

Weightlifting

Barbell Primer 2x

RDL x10

Strict Press x10

Good morning x10

Deadlift

5×6 moderate superset with S/L KB Deadlifts x10ea (20lbs)

Conditioning

3 rounds

200m run

+ wall sits :45 sec

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

Bear crawl 400ft

Burpees x10

S/L reverse Lunge to hop x10ea

Ring High Rows x30

DB RDLs x20 (15/20+)

OSC

2 rounds

Seated Arnold Press x20

Bench tricep dips x20

Rest :45 sec between sets

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