WOD Blog

Mon, May 11

05112026


(Time)
Warm up
5:00 cardio
1. Banded 7s
2. 2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Skill
Do a set every 2 minutes.
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE

Workout (approx 6:00/round)
3 rounds for time of:
5 wall walks
25 chest-to-bar pull-ups
100 double-unders

Intermediate option:
3 rounds for time of:
3 wall walks
20 pull-ups
60 double-unders

Beginner option:
3 rounds for time of:
3 inchworms + a push-up from the knees
15 ring rows
60 single-unders




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