WOD Blog

Thu, Jan 16 2025

1.16.25


(Time)
Warm Up

Banded 7s

1:00 Air Bike
:15 Free Handstand Hold OR :30 Handstand Hold
5 Knees to Elbow
10 Step Back Lunge
50ft Single Arm Overhead Carry (each arm, moderate)

Strength
Power Snatch


*Do a set every 1 minute and 15 seconds.

3 Sets
3 Power Snatch @60-65% 1RM Power Snatch

2 Sets
2 Power Snatch @70-75% 1RM Power Snatch

3 Sets
1 Power Snatch @75+% 1 RM Power Snatch

Conditioning
Against a 3:00 clock:
Establish longest unbroken freestanding handstand hold


At 6:00 mark Event 6 begins...
For time:
50/40 calorie Air Bike
25 Handstand Push Ups
50 Toes to Bar
25 Handstand Push Ups
150 foot Overhead Walking Lunge with (45/35) bumper plate




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