WOD Blog

Tue, Jan 21 2025

012125


(Time)
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
3 Sets
1 Minute Easy Run
3 Burpee
1 Minute Easy Ski (OR Row)
3 Box Jump w/Step Down (increasing height)

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

Skill
Split Jerk
10 Minutes (Every minute on the minute)
Min 1-2:
3 Split Jerk
Min 3-5:
2 Split Jerk
Min 5-10:
1 Split Jerk
*Start around 55-60% and work up to 80-85%.

Conditioning
5 Sets
6 Shuttle Runs (50ft)
12 Burpee Box Jump Over (24/20)
18 Calorie Ski (OR Row)
-rest 1:1 b/t sets-




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