WOD Blog

Thu, Apr 6 2023

4.6.23


(Time)
Warm Up

AMRAP in 10 minutes

Quality
250m row or 15 up downs
15 air squats
15 DB cuban rotations


Strength
Every 2 minutes for 10 minutes (5)
10 DB 1-1-2 bench press (left arm, right arm, both arms) (lighter weight for movement, Should take 45-60seconds)

followed by
3 rounds
:30 banded frog pump
:30 reverse plank hold
:30 rest

Conditioning
AMRAP in 10 minutes
-30 double unders
-20 wall balls (20/14)

Goal - 6-8 rounds, wall ball weight should be done in 1-2 sets




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