WOD Blog

Wed, Dec 11 2024

12.11.24


(Time)
Warm Up
Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Strength
Seated Dumbbell Calf Raise
4 sets: 15-20 reps – RPE 8

*Rest 1:00 b/t sets

Warm Up back squat (10m)

Conditioning
3 sets:
6 Back Squats at (95/65)
12 Weighted Hip Extensions at RPE 7-8
-rest 1 minute-
6 Sumo Deadlift at (95/65)
12 Bulgarian Split Squats (each side) at RPE 7-8 or bodyweight ALL for quality
-rest 2 minutes between sets-

-DIRECTLY AFTERWARDS-

3 sets:
30 seconds of Max Toes to Bar
-rest 30 seconds-
30 Seconds of Max Russian Twists
-rest 30 seconds-
30-60 Second Hollow Hold
-rest 2 minutes between sets-




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