WOD Blog

Wed, Oct 5 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago)

Sunshine


(Time)
Warm Up

Row 500/Run 400m
10 Shoulder Dislocates
10 Scorpions

1 Steady Round with Barbell
2nd Round add weight
10 Push Ups
10 Barbell Deadlifts
10 Upright Rows
10 Hang Cleans
10 Push Press

1:00 Rig Calf Stretch
1:00 Rig Pec Stretch (90/45 degrees)

Strength

Bench Press
Work up to a heavy single over 90%
then 3x2@90%
(20:00)

Conditioning

3 Rounds

21 Bench Press (115/75)
21 Sumo DLHP (115/75)
400m Slamball/medball carry (20/14)

Then (optional)

Backwards Facing Sled Drag/Push

4 Rounds

:90 on
:90 off

Sled @ Bodyweight

Planned: Wed,Oct5,2022 Wed,Apr14,2021
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The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)