WOD Blog

Fri, Nov 29 2024

112924


(Time)
Warm up
0:00-10:00

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
1-2 sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Skill
12:00-24:30

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Back Squat @82-87% 1RM Back Squat

Conditioning
38:00-53:00

3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups




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