WOD Blog

Fri, Dec 13 2024

12.13.24


(Time)
Warm Up

Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

Strength

Shoulder Press Warm up
6 sets of 6 reps @ – RPE 4-6 RPE

*Rest 1:00 b/t sets

Conditioning

5 sets:
Max Shoulder Press (75/55) - leave 2 reps in the tank
-rest 0:30-
15 Double Dumbbell T Raises (light)
-rest 1 minute between sets-

-rest 3-5 minutes-

5x10 Double Dumbbell Curl
5x10 Double Dumbbell Skull Crusher
5x10 Cable Curl (OR Banded Curl)
5x10 Cable Overhead Tricep Extension (OR Banded Overhead Tricep Extension)
-rest 1:1 b/t all sets-




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