WOD Blog

Tue, Feb 11 2025

2.11.25


(Time)
Warm Up

Banded 7s

2 Sets
1:00 Ski OR Row (moderate)
5 No Jump Burpee
10 Single Arm Dumbbell Press (each arm, moderate)
10 Kip to Swing, 5 Knees to Elbow
-Then-
Warm Up to Shoulder to Overhead weight.

Strength

Back Squat Hold + Back Squat

*Do a set every 2 minutes.

5 Sets
60 Second Back Squat Squat Hold (Every 10 seconds do 1 Back Squat ) @8-8.5/10 RPE
*Barbell stays on back for entire set.

Conditioning
5 Rounds (1 set every 3 minutes):
9 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)




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