WOD Blog

Tue, Mar 4 2025

03042025


(Time)
Warm up
1. Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement

2. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Skill
Strict Press
12:00-22:00

Take 10 minutes to establish a heavy single Strict Press.

23:00-26:00

2 Sets (new set every 1 minute 30 seconds)
3 Strict Press @80-85% of established heavy single

Conditioning
24:00-56:00

5 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 1:1 b/t sets-

•Scaling option to finish near the target score:

5 sets
7 Shuttle Sprints (50ft)
7 Burpee over Rower
200m Row
-rest 1:1 b/t sets-




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