WOD Blog

Wed, May 3 2023

05052023


(Rounds)
Warm Up

2 Steady Rounds

1:00 Slow Pace Bike/Row
10 Good Mornings
10 Side Shuffles
1:00 Moderate Pace Bike/Row
10 Air Squats
10 Reverse Lunges
1:00 Fast Pace Bike/Row
10 Ring Rows

Strength
Deadlifts

Warm up 2-3 sets

3x5@ given percent
1x5@65%
1x5@75%
1x5+@85%
+ means max reps @%

Conditioning
4x3 minute AMRAP with 1:00 rest between each

3:00 AMRAP
6 cal Assault Bike/Row
6 Front Rack Lunges (95/65)

1:00 Rest

3:00 AMRAP
6 Strict Pull-ups (C2B)
6 Front Squats (95/65)

1:00 Rest

3:00 AMRAP
6 cal Assault Bike/Row
6 Front Rack Lunges (95/65)

1:00 Rest

3:00 AMRAP
6 Strict Pull-ups (C2B)
6 Front Squats (95/65)




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