WOD Blog

Fri, Apr 7 2023

4.7.23


(Time)
Warm Up
5:00 Cardio
2 rounds
5 barbell strict press
5 barbell push press
5 barbell back squats
then
2 minute wall sit
(10m)


Skill
5 Rounds
10 single arm KB Deadlifts
:20 goblet front rack hold
choose heaviest weight for KB deads
rest :60

Complete in any order
100 DB bicep curls
50 banded straight arm pull downs

break up reps and rest as needed while using light weight. Curls should be completed in 5-8 reps at a time.
(20m)

Conditioning

3 Rounds for Time
-500 m row
-50 KB swings (55/35)
-50 shoulder to overhead (95/65)
-50 banded pull ups

goal 25 minutes




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