WOD Blog

Wed, Mar 22 2023

3.22.23


(Time)
Warm up

5:00 Cardio

3 Rounds
10 barbell deadlifts
6 barbell front squats
4 barbell good mornings

Strength

3x3
pause front squats
2 Sec Pause

Rest 2 minutes between sets

70-80% of 1rm front squat

Conditioning

Rotate stations every minute for 15 minutes

Station 1
6-9 burpee box jump overs

Station 2
9-12 hanging knee raises

Station 3
12-15 calorie bike/row

Station 4
15-18 V ups

Station 5
18-21 alternating mountain climbers + high plank hold in remaining time

Rest remaining time of each set for stations 1, 2, 3 and 4




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