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OUR BLOG

7/1/20? / #356 Barbell Club

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

St. Louis – Valkyrie Fitness

Warm-up

40 cal

4 round “Cindy”

Pull ups x5

Push ups x10

BW squats x15

Weightlifting

Back Rack Lunges

3x6ea @65% and build + self weighted plank :45 sec (25/35)

Barbell Upright Row

4×6

(Start 5lbs heavier than last time or 45lbs) + seated sled drag 200ft)

Back Rack Lunge

Barbell Upright Row

Metcon

Metcon (AMRAP – Reps)

7 mins

15 cal bike

Deadlifts x20 (85/+95/105/+115)

Single arm push press x10ea (20/25+)

Warm-up

#356

2 rounds

15 cal bike

200m Row

Then

PVC Complex: RDL x12

Good morning x12

BTN Press x12

Accessories

A: Seated DB Arnold Press “light”

2×15 rest :30 in between rounds

Weightlifting

Seated Military Press 4×8 @25% of Bench. Superset with Seated Hammer Curls x16 (15/20)

Sumo Deadlift High Pulls 3×10 @10% 1RM Deadlift. Superset each with the following sequence /DB options (10 /12/15)

1. Seated bent over flys x15

2. Standing side lateral raises x15

3. Battle rope slam x30

Seated Military Press

Sumo Deadlift High Pull

Finisher

Lower back and hip stretches !!

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