WOD Blog

Fri, Jan 31 2025

1.31.25


(Time)
Warm Up

Banded 7s
- 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
3:00 Easy Bike (or Jog)
-into-

1:00 Row (easy-moderate)
15 Banded Good Morning
10 Ring Kip to Swing
5 Box Jump w/Step Down
10 Box Dip
5 No Jump Burpee
-Then-
Warm up to workout weight

Strength
Front Squat
Do a set every 3 minutes.

5 Sets
1 Front Squat (as heavy as possible)

Conditioning

For Time
30-20-10
Deadlift (225/155)
Burpee Box Jump Over (24/20)

-Directly into-

20 Ring Muscle Ups (or 40 Burpee Pull Ups)




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