WOD Blog

Mon, Dec 16 2024

12162024


(Time)
Warm up
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
10 Sets (New set every minute)
1 Back Squat
*Build to a heavy single for the day .

Conditioning
5-10-15-20-15-10-5
Chest to bar Pull Ups
GHD Sit Ups
*3 Wall Walks after each round

*Rx Sub for GHD Sit Up: 2x Abmat Sit Up.




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