by BoomBOX | Nov 29, 2017 | WOD
Interval Training On a 40:00 clock: Min 0-10: E2MOM for 5 sets 2 clean + 1 push jerk Min: 14-24 Amrap 10 20 balls slams 30/20 20 toes to bar 20 alt db snatch 53/35 Min: 28-40 EMOM for 12 mins. Even min.: 250/200m row Odd min.: 8-12 burpees over...
by BoomBOX | Nov 28, 2017 | WOD
Skills 3 sets: 10 front foot-elevated split squats (10L/10R) – unloaded 5 jump squats – highest possible w/ each jump 10 Cossack squats – weighted if possible; light Strength Paused Front Squat (3-sec pause at the bottom) Sport: 5×3 @ 65% Life:...
by BoomBOX | Nov 27, 2017 | WOD
Skills 5 sets of: 6 kip swings + 6 kipping pull ups :20 hollow body hold 3 wall walks :10 L-hold in ring support Metcon Sport: For time: 10 rounds of “Cindy” 5 pull ups 10 push ups 15 air squats *Wear 20# vest or body armor if available Life: For time: 10 rounds of...
by BoomBOX | Nov 26, 2017 | WOD
Skills 2×3 3-position muscle snatch (high hang / knee / mid-shin) 2×2+2 tall power snatch (on toes) + tall snatch (on toes) Strength Power Snatch + Snatch Sport/Life: 5×2+1 @ 70-75% of 1RM snatch Fundamentals: 5×3 – same weight across all...
by BoomBOX | Nov 23, 2017 | WOD
Metcon For time: 800m run 70 ball slams 60 box jumps 24”/20” 50 push press 95/65 40 hang power cleans 95/65 30 burpee TTB 20 clusters 95/65 100 double unders
