WOD Blog

Mon, May 19 2025

5.19.25


(Time)
Warm Up
0:00-18:00

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
Increasing Heart Rate
2:00 Jog
-Into-
2 Sets
10 Banded Lat Pull Down
10 Banded Chest Press
10 Banded Air Squat

Strength
Back Squat


*Do a set every 2 minutes.

5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
*Start at 60% for the first set of 5 and then continue to build in weight.. Work up to 80-85+% for the last two sets of 3 reps.
**Rest as needed between sets.

Conditioning
3 Sets
400m Run (with vest)
-rest 2:00 b/t sets-

3 Sets: (with vest)
8 Pull Ups
16 Push Ups
24 Air Squats
-rest 3:00 b/t sets-




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