• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Sign Up for a Class Here

     

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

9/23/20? / #403 Barbell Club

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

St. Louis – Valkyrie Fitness

Warm-up

2x

20 cals Bike + Row +Ski

Boxing (Tabata 2-1-1/

2-1-3-1-6)

Weightlifting

Bench Press

4×4 @72% (work across :75 sec rest)

3x

(10/12/15/20)

Plank renegade rows x16ttl

Standing Arnold Press x16

Seated alt bicep curls x30ttl

Bench Press

Conditioning

3x

Prowler Push 200ft (80)

Battlerope slams x40 (two handed)

Side plank :45 sec each

Warm-up

#403 BBC

500m ski

3 rounds

Cross Symmetry x20

Push ups x10

S/A Ring Row x10 ea

Weightlifting

Bench Press 5×8 @ 55% of 1RM and build. Superset with DB Reverse grip low rows (12/15/20) x10 *bent over

Bench Press

Conditioning

3 rounds

10’cal bike

200ft sled Drag (75/100lbs)

Finisher

2 rounds

(8/10/12/15)

Wide DB curls x20

Strict Press x10 (Bar Only)

Banded Dips x10

Scaptions x10

No Comments to "9/23/20? / #403 Barbell Club"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.