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OUR BLOG

6/25/20? / #353 Barbell Club

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

St. Louis – Valkyrie Fitness

Warm-up

Ski / Bike tabata

2 rounds

Box Jumps x10

BW curtsy lunge x10ttl

S/A KB reverse lunges (15lbs) x10ea

Weightlifting

Back Rack Lunges

4x5ea @60% or 50% of your back squat. Which ever is lighter!! +alt DB v-ups x10ttl

Barbell Upright Row

(Start 5lbs heavier than last time or 40lbs) 3×8 + Plank S/A battle rope slams x20ea

Back Rack Lunge

Barbell Upright Row

Metcon

Metcon (Time)

“Damien”

4 rounds

12 cal ski

12 cal row

S/A Thruster (DB/KB) /row if you already did thrusters yesterday!! X12ea (20/25+)

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