WOD Blog

Mon, Dec 9 2024

12.29.24


(Time)
Warm Up
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

Skill/Strength
4 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Chin Ups (in 3 sets or less)

-rest 3-5 minutes

For Time:
100 Bench Press (155/105)**
Every break perform 15 Ring Rows

-rest 3-5 minutes-

4 sets:
12 Incline Dumbbell Seesaw Bench Press at RPE 7-8 (6 each side)
12 Incline Dumbbell Row at RPE 7-8 (6 each side)

**Weight of Bench Press should be under 60% of 1RM, scale if needed




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