WOD Blog

Thu, Apr 20 2023

4.20.23


(Time)
Warm Up

1 round

500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists
then,

2 rounds

10 goblet cossack squats
8 side step ups each side

Skill
EVERY 2 MINUTES FOR 10 MINUTES (5)
10 DB skull crushers
10 DB bench press

Rest remaining time of each set

THEN

3 SETS
80alternating heel taps
3 turkish get ups each side

Rest 60 seconds between sets

Conditioning

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES

-8 box jumps (24/20)
-10 toe to bar
-12 alternating DB hang clean & jerks

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

One DB for hang clean & jerks. Choose a weight to complete all 12 reps in 1 set. The goal is to complete 4-5+ rounds




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