WOD Blog

Mon, Apr 10 2023

4.10.23


(Time)
Warm up
2 rounds
8 high to low planks
30 seconds side plank hold each side
8 barbell floor press or barbell bench press
30 seconds barbell front squat hold
Followed by 50 v ups

Strength/skill

3 sets
 
10 reverse hypers
10 air squats

Rest 60 seconds between sets
Then
Every 3 minutes for 15 minutes (5 sets)
 
5 back squats

Rest remaining time of each set

Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95+%

Conditioning

For time
 
21-15-9 reps of

Air squats
Calorie bike
Push ups

Goal 15m
21=350
15=250
9=125




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