WOD Blog

Fri, Feb 7 2025

2.7.25


(Time)
Warm Up
0:00-20:00


- 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 Row (easy to moderate)
-Then-
2 rounds
6:00-8:00 moving through:
50 Single Under
10 Wall Ball (light)
9 Hanging Ring Scap Retractions
6 Ring Kip to Swing
3 Ring Dip
-Then-
Warm up to full workout movements.

Strength
Deadlift
36:00-51:00

*Do a set every 3 minutes.

5 Sets
5 Deadlift + 30 Second Hold after last rep + 5 Deadlift @8-8.5/10 RPE
*Rest as needed in between sets.

Conditioning

AMRAP in 12 minutes
150 Wall Ball Shots (20/14) (10/9)
90 Double-Unders
30 Muscle-Ups




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