WOD Blog

Fri, Dec 27 2024

122724


(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
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Skill
*Do a set every 1 minute and 30 seconds.

4 Sets
3 Push Press
*These will be cycled. Move up in weight each set BUILDING TO 8/10 RPE.
**Keep your movement fluid and precise.

Conditioning
5 Sets
9 Deadlifts (275/185)
12 Bar Facing Burpees
15/12 Calorie Echo Bike
-rest 1:1 b/t sets-

Rx'd Limited Equipment Option:
5 Sets
9 Deadlifts (275/185)
12 Bar Facing Burpees
19/15 Cal Assault Bike OR 25/20 Cal Row




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