WOD Blog

Mon, Jul 17 2023

07.17.2023


(Time)
Warm up
500m row/run/bike
10 air squats
10 wide stance squats
10 staggered squats
10 narrow squats
10 PVC shoulder dislocates
10 PVC around the worlds
10 PVC shoulder press
10 push-ups
5 dips

Strength
BACK SQUAT G
E3mx15mins ( 5 sets): Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75% | Set 3 - 2 reps @ 85%
Set 4 - 2 reps @ 90% | Set 5 - 1 rep @ 95%

Rest 3:00

Back Squat × Max Unbroken Reps @ 90%

Conditioning
17.1 CFO
DB SNATCH G
10 reps (50/35 Ibs) | Int- 35/25 | Beg- 25/15
BURPEE BOXJUMP OVERS
15 reps (24' /20') or step overs
DB SNATCH
20 reps
BURPEE BOX JUMP OVERS
15 reps
DB SNATCH A
30 reps
BURPEE BOX JUMP OVERS
15 reps
DB SNATCH
40 reps
BURPEE BOXJUMP OVERS
15 reps
DB SNATCH G
50 reps
BURPEE BOX JUMP OVERS

20 minute time cap




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