WOD Blog

Fri, Jul 25 2025

072525


(Time)
Warm up
0:00-12:00

1. Mayhem Hip Halo Activation
* 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. Barbell Prep

Front Squat Skill Transfer Exercises - 3-5 reps of each movement

Skill
14:00-24:00

*Do a set every 2 minutes and 30 seconds.

4 Sets
6-8 Tempo Box Front Squat @8-8.5/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
**Box set up at parallel.

Workout
40:00-53:00

For Time
1:00 work / 1:00 rest
5 Bench Press (135/95)
AMRAP Abmat Sit Up in remaining time until you get to 75 Abmat Sit Up
--(OR GHD Sit Ups w/6in Riser until you get to 50 GHD Sit Up)




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