WOD Blog

Fri, Jan 17 2025

1.17.25


(Time)
Warm Up

3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)

Strength
Bench Press
5 sets: 5 Reps – @75-80% of 1RM

*Rest 2:00-2:30 b/t sets

Conditioning
3 sets:
10 Dumbbell Incline Bench Press at RPE 8-9
20 Strict Pull Ups (band as needed) at RPE 8-9
-rest 1 minute-
10 Barbell Bent Over Rows at RPE 8-9
20 Dumbbell Chest Flies at RPE 8-9
-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets:
60 seconds of Max Deficit Push Ups
-rest 30 seconds-
60 Seconds of Max Inverted Rows
-rest 2 minutes between sets-




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