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WOD ARCHIVE

  • 1/31/20? / #281 Barbell Club

    By Wodify Admin | In WOD | on January 31, 2020

    St. Louis – Valkyrie Fitness Warm-up 30 cal bike Walking lunges x20ttl Stars x20ttl Banded good mornings x20ttl Weightlifting Barbell Primer 2x RDLs x10 Back Rack Reverse Lunges x10ttl Good mornings x10 Deadlift Deadlift 4×4 @85% of 1RM and Work across. Superset with Barbell Upright rows (35/45lbs) X10. Accessories Resistance log Jammers 4×15 ea. Super […]

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  • 1/30/20? /#281 Barbell Club

    By Wodify Admin | In WOD | on January 30, 2020

    St. Louis – Valkyrie Fitness Warm-up 700m ski 3 rounds S/A Ring rows x10ea Push ups x10 Negative pull ups x4 Accessories Front to Back Press 2×10 (15lb bar) (Williams Press) Weightlifting Shoulder Press Shoulder Press 5×3 @72% of 1RM Bench or 75% of Shoulder Press 1RM. Superset each round with Front Rack DB/KB Stepdowns […]

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  • 1/29/20? / #280 Barbell Club

    By Wodify Admin | In WOD | on January 29, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m Row 3 rounds BW Squats x10 DB (10lbs) FWD alt lunges x10ttl Cross Symmetry x20 Accessories 2×15 Front Rack wreck Bag squats. 30 sec rest in between each round. Weightlifting Barbell Primer 2x Front squat x10 Shoulder Press x10 Thruster Barbell thruster 3×8 @65% if you have numbers […]

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  • OLYPROG CYCLE 3 WK2:D3

    By Wodify Admin | In WOD | on January 29, 2020

    St. Louis – Olympic Weight Lifting Prehad/Warmup Don’t ever thnk accesory days aren’t important. Those of you doing the work and putting out the effort should see results. Stay steady and lets work these percentages up a bit. Warm up here : :90-2:00 mins of rowing / ski / bike (pick one) Weightlifting Rack Pulls […]

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  • SMRC #6

    By Wodify Admin | In WOD | on January 29, 2020

    St. Louis – Open Gym Warm-up 10 Cal Row Ski Bike Rest :90 sec 15 cal row Ski Bike Rest 2:00 20 Cal Row Ski Bike Rest 2:00 4 Rounds Front Rack KB Walking Lunges x5 Burpees x10 Step ups (5 ea with KB) Rest 2:00 4 Rounds Lateral Side Drags 200ft (90lbs) + 20 […]

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  • 1/28/20? / #279 Barbell Club

    By Wodify Admin | In WOD | on January 28, 2020

    St. Louis – Valkyrie Fitness Warm-up 700n ski 3 rounds S/A Ring Rows x10ea S/A Upright Row x10ea (10lbs) S/A N. Press x10ea (Same) Weightlifting Bench Press Bench Press EMOM 10mins Start Bench at 72% of 1RM. Even: Bench Press x5 Odd: Goblet Squat x10 (35/53) Core Work 3 rounds Ab mat sit ups x10 […]

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  • 1/27/20? / #278 Barbell Club

    By Wodify Admin | In WOD | on January 27, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m Row 3 rounds Stars x20ttl Scorpions x20 Weightlifting Primer 2x RDL x10 Good morning x10 BTNPP x10 (Behind the neck push) Deadlift Deadlift 6×2 @85%of 1RM. Superset working sets with the following: (12/15) 1. Hammer Curls x10 2. DB Flysx10 Core Work Core 2 rounds (15kb KB) Windmills […]

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  • OLYPROG CYCLE 3 W2:D2

    By Wodify Admin | In WOD | on January 27, 2020

    St. Louis – Olympic Weight Lifting Weightlifting 3 rounds Push Push x5 Bar only + 3 “High” box Jumps (guys 24/20 girls or higher if possible) Push Press 2 RM (Spend 10-12mins ) Hang Power Clean + Strict Press 2+1x 4 Sets. Start off at 70% of you Clean then perform a hang power clean […]

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  • OLYPROG CYCLE 3 WK2:D1

    By Wodify Admin | In WOD | on January 25, 2020

    St. Louis – Olympic Weight Lifting Prehad/Warmup In every gym you will find a jerk, only those with their knees bent are the ones you should talk to! -Travis Brown The overall goal in olympic lifting is to be the strongest. Only those that have competed or coached know that there are more bad days […]

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  • 1/24/20? /#275 Barbell Club

    By Wodify Admin | In WOD | on January 24, 2020

    St. Louis – Valkyrie Fitness Warm-up 3 rounds 200m ski DB upright rows x10 “light” (10) S/A lateral raise x5 ea (5/8) S/A Low row x5ea (10/15) 1000m Row (Time) Max Effort 1000m Row Bench Press Bench Press 5×3 @82% of 1RM. Superset with weighted body sled drags(90lbs) 400ft. Work the bench across and increase […]

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  • 1/23/20? /#275 Barbell Club

    By Wodify Admin | In WOD | on January 23, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m Row Complex 200m 28-32 SPM 200m Row in less than 30 strokes 200m in less than 1:00 min 200m 28-32 SPM 200m Row all out Accessories A: 2×15 Banded Good Mornings + Delt raises “light” (8/10) Sumo Deadlift Sumo Deadlift “Speed” (band around the bar) 4×10 @65% of […]

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  • 1/22/20? /#274 Barbell Club

    By Wodify Admin | In WOD | on January 22, 2020

    St. Louis – Valkyrie Fitness Warm-up 600m run / .36 treadmill Valkyrie Hip progression (Quad stretches x10 Knee tucks x10 Walking hamstring stretch x10 Weightlifting Barbell Primer 2x RDL x10 Good mornings x10 Back Squats x10 Back Squat Back Squat Series 3RM (1RM-15lbs=3RM) 1-4 55-60% 5-8 62-75% 9-12 85% * Find your numbers first build […]

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  • OLYPROG CYCLE 3 WK1:D3

    By Wodify Admin | In WOD | on January 22, 2020

    St. Louis – Olympic Weight Lifting Prehad/Warmup Accessories is the name of the game in day 3 of this cycle. As mentioned on Day 1 in Class we will be returning back to the work in the overhead position of the snatch. So Snatch Balance and a lot of Hang Power Snatch will be on […]

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  • 1/21/20? /#273 Barbell Club

    By Wodify Admin | In WOD | on January 21, 2020

    St. Louis – Valkyrie Fitness Warm-up 800m row Followed by 2 rounds KB complex (35lbs) 20 swings then…. 1. DB Flys x10 “light” 2. DB upright rows x10 “light” 3. Scaptions x10 “lighter” Suggestions (8/10/12) Weightlifting Close Grip Bench Press Close Grip Bench Press 5×8 @70% of 1RM Normal Bench Press or 75% if you […]

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  • 1/20/20? /#272 Barbell Club

    By Wodify Admin | In WOD | on January 20, 2020

    St. Louis – Valkyrie Fitness Warm-up 10 min Amrap 5 cals Ski followed by …. DB reverse lunges x10ttl then one of the following = 1. Lateral lunges x10ttl 2. Cossack squats x10ttl 3. S/L Deadlifts x5 (L) 4. S/L Deadlift x5 (R) DB(15lbs) Weightlifting Barbell Primer 2x RDL x10 Front Squat x10 Alt Back […]

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