WOD Blog

Mon, May 12 2025

5.12.25


(Time)
Warm Up

* 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

2-3 Sets
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Strength
Back Squat
12:00-22:00

*Do a set every 2 minutes.

5 Sets
3 Back Squat @75% 1RM Back Squat

Conditioning
Dazed and Confused
30:00-60:00

3 Rounds:
800m Run
20 Burpee Box Get Overs (48”)
40 Feedsack Squats (100/70)

Scaled

3 Rounds:
400m Run
20 Burpee Box Get Overs (30”)
40 Feedsack Squats (50/35)


*Use any barbell, dumbbell, odd object, etc. of 100/70# and still be RX'd.




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