WOD Blog

Tue, Sep 27 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1965 days ago)

Rattler


(Time)
Warm up
500m Row

2 Steady Rounds
10 Leg Swings (S/S, F/B)
10 Air Squats
10 Shoulder Dislocates
10 Ring Rows
10 Push Press
10 Barbell Deadlifts
5 Dips

Stretch:
Pigeon Pose 2:00 a Side
:30 Hold Rig Chest Stretch (Each Side)
(15:00)

Strength

Pause Front Squats
2-2-2-2-2
80%+ 1RM

Increase each set

(20:00)

Conditioning

21-15-9

Calories on Assault Bike/Rower
Ring Dips
Deadlift (215/155)
(15:00)

Planned: Tue,Sep27,2022 Tue,Apr6,2021


The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)