WOD Blog

Fri, Dec 20 2024

12202024


(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 of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ΒΌ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat

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

Conditioning
3 Rounds:
21 Calorie Row
15 Toes to bar
9 Front Squats (185/125)

*Rx Sub for Row: 200m Run




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