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OUR BLOG

6/24/20? / #352 Barbell Club

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

St. Louis – Valkyrie Fitness

Warm-up

8 min running clock

Jump rope singles x30

Ski 10 cal

Ring Rows x10

Weightlifting

T-Bar Row

3×8 (start with 1 25/35 pound plate and build from there) + plank Spider-Man x16ttl

Barbell Single Leg Deadlift

4x5ea @70% if you have a number. If not start with 30% of your Deadlift.

T Bar Row

Single Leg Deadlift

Metcon

Metcon (AMRAP – Reps)

10 mins

Box jumps x10

Barbell Thrusters x10 (55/65+)

600m run (30 reps) /15 cal ski

Warm-up

#352 Barbell Club

200m ski

3 rounds

Cross symmetry x10

S/A up right rows x10ea (10lbs)

Accessories

A: 2x15ea “light” seated S/A Arnold Press (8/10)

Weightlifting

Shoulder Press 4×8 @55% and build. Sled Drag 200ft (45lbs)

4 rounds:

Prowler Push 200ft (50lbs)

Alt Battle rope :45 sec

1 min plank

Shoulder Press

Prowler Push

Finisher

3 rounds

Incline Band Pull overs x20

Alt DB Chest Press x20ttl

S/A Low Row x10ea (15/20)

Farmer Carry 200 ft

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