WOD Blog

Mon, Dec 30 2024

123024


(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. 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
*Do a set every 2 minutes.

5 Sets
3 Back Squat @70-75% 1RM Back Squat

Conditioning
4 Sets
500m Row
5 Sandbag Cleans (150/100)
10 Burpee Box Get Overs (48)
-rest 2 minutes between sets-

Rx’d Sub for equipment limitations:
4 sets:
500m Row
5 Power Cleans (185/125)
15 Burpee Box Jump Overs (24/20)
-rest 2 minutes between sets-




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