WOD Blog

Mon, Dec 2 2024

1202224


(Time)
Warm Up
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

Barbell Prep
1-2 Sets of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ΒΌ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat

Strength
Do a set every 2 minutes.

5 Sets
3 Front Squat @88-95% 1RM Front Squat

Conditioning
21-15-9
Calorie Echo Bike
15-12-9
Clean and Jerk (115/80)
-rest 5 minutes-
21-15-9
Calorie Echo Bike
9-6-3
Clean and Jerks (135/95)

*Female Calories:
18-12-6




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