WOD Blog

Wed, Jan 22 2025

012225


(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. Barbell Prep

A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”

Skill
Snatch
*Do a set every 2:00 minute for 16:00
1 Hang Power Snatch + 1 Power Snatch

Conditioning
5 RFT
6 Hang Power Cleans (105/75)
12 Cal Row
18 Sit-ups

Planned: Mon,Feb9,2026 Wed,Jan22,2025


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