WOD Blog

Wed, Jul 30 2025

073025


(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
3 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Skill
14:00-26:00

*Do a set every 3 minutes.

4 Sets

5 Barbell Back Rack Front Foot Elevated Reverse Lunge (each leg) @9/10 RPE
10 Pendlay Row @8-8.5+/10 RPE

*For the lunge: Stand on top of a 45lb plate and step back

Workout
3 sets:
AMRAP 5 minutes
300m Run
2, 4, 6, 8…
Burpee Pull Ups (OR 1, 2, 3... Bar Muscle Ups)
Squat Cleans (115/80)
-rest 1:30 b/t sets-




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