WOD Blog

Wed, May 17 2023

5.17.2023


(Time)
Warm Up
Warm Up

5:00 Foam Roll
2 Steady Rounds
10 Lateral Squats
10 Box Jumps (step down)
10 PVC Shoulder Dislocates
10 Press PVC
10 Overhead Squats PVC
D-High Knee Hugs
B-Butt Kicks
D-Toy Soldier

Strength
Deadlift
95% x 1+ or build to 1RM
2-3 warm up sets then
Set 1 @ 75% x 5
Set 2 @ 85% x 3
Set 3 @ 95 x 1+

20 Superset DB Russian Twists

Conditioning
5x3 Minute AMRAPs
3 Min AMRAP
3 Hang Power Cleans
6 Push Ups
9 Squats

Increase load for power cleans each round.
Round 1- 115/75
Round 2- 135/95
Round 3- 145/105
Round 4- 155/110
Round 5- 165/115




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