WOD Blog

Tue, Jan 7 2025

01072025


(Time)
Warm Up

Banded 7s

6:00 moving through:
:30 Ski OR Row (easy pace @10 Damper)
25 Single Under
1 Sit to Stand Rope Climb into 1 Foot Clamp
1 set (at workout pace):
1 Half Rope Climb
15 Double Under

Strength
Push Jerk + Split Jerk


*Do a set every 90 Seconds

3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk

3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets

Conditioning

5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders

Rx Limited Equipment Option:
15-12-9-6-3
Strict Pull Up
100-80-60-40-20
Double Under




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