WOD Blog

Thu, Apr 27 2023

4.27.23


(Time)
Warm Up
5:00 Cardio
12 DB IYTs
12 DB bent over rows
12 cuban press
12 cossack squats
20 butterfly sit ups
10 PVC throughs

Strength

Bench Press
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%+ or new PR.

Conditioning

For max reps at each station:
Tabata dumbbell shoulder presses (35/25)
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.




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