WOD Blog

Wed, Nov 27 2024

112724


(Time)
Warm up
0:00-12:00

1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

2. Barbell Prep

Burgener Warm Up Clean - 3-5 reps of each movement - all to power position

3x High Hang Clean + 3x Hang Clean + 3x Clean - all to power position

Skill
14:00-21:30

*Do a set every 1 minute and 30 seconds.

2 Sets
3 Clean @78-80% 1RM Clean

3 Sets
3 Clean @83-85%

*Done as singles for all reps.

Conditioning
35:00-60:00

3 Sets
15/12 Calorie Echo Bike @95% effort
25 Thrusters (45/35)
-rest 2 minutes-
15/12 Calorie Row @95% effort
15 Lateral Burpee over Rower
-rest 2 minutes b/t sets-




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