WOD Blog

Tue, Feb 28 2023

2.28.23


(Time)
Warm Up

3 rounds

2 minutes calorie row
8 walkout with push ups
8 triple crunches
60-90 seconds superman hold

Skill/Strength

EVERY 2 MINUTES FOR 10 MINUTES

5x3
pause back squats

Rest remaining time of each set

65% of 1rm back squat

followed by

Rotate stations every minute for 8 minutes (4 sets)

Station 1
6-8 back rack lunges each side

Station 2
30-45 seconds banded hamstring curls

Rest remaining time of each set

Conditioning

AS MANY ROUNDS AS POSSIBLE IN 17 MINUTES

-400 meter row
-17 strict pull ups
-17 front rack lunges (95/65)




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