WOD Blog

Wed, Apr 19 2023

4.19.23


(Time)
Warm Up
quality rounds in 10 mintues

10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups

Strength
EVERY 90 SECONDS FOR 9 MINUTES (6)

3 front squats

Rest remaining time of each set

Set 1: 55%
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 85%
Based on 1 rep max front squat

Conditioning

FOR TIME
-15 alternating DB snatches
-50 DB goblet lunges
-30 alternating DB snatches
-100 DB goblet lunges
-45 alternating DB snatches
-50 DB goblet lunges

Goal 15 minutes

L1: 25/15
L2: 35/25
L3: 50/35




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