WOD Blog

Tue, Dec 17 2024

12172024


(Time)
Warm up
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement

2. Barbell Prep
1-2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Skill
10 Sets (New set every minute)
1 Split Jerk
*Build to a heavy single for the day.

Conditioning
4 Sets
12/10 Calorie Ski OR Row
36 Double Unders
6 Sandbag Cleans (150/100)
36 Double Unders
12/10 Calorie Ski OR Row
-rest1:1 between sets-

*Rx Sub for Sandbag Clean: 6 Power Clean (185/125)
*Rx Sub for Ski or Row: 100m Run




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