by BoomBOX | Oct 24, 2017 | WOD
Skills 3 sets of: 10 single-arm Z press with KB (10L/10R) – light 15 standing band row 20 alternating shoulder taps in plank Strength Bench Press Sport/Life: 15:00 to work up to a 1RM Fundamentals: 15:00 to work up to a 3RM Metcon 5k Run for...
by BoomBOX | Oct 23, 2017 | WOD
TESTING WEEK Skills Max Effort 500m row for time Or Max Effort 400m run for time Metcon Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats *Sport tier wear body armor or vest.
by BoomBOX | Oct 22, 2017 | WOD
Skills 3 sets of: 8 tempo plate front squats (5 down / 1 pause / 5 up) 15 band good mornings 5 air squat to box jump 24”/20”ht Strength Deadlift Sport/Life: 20:00 to work up to a 1RM deadlift Fundmentals: 20:00 to work up to a 3RM deadlift Metcon Elizabeth 21-15-9...
by BoomBOX | Oct 19, 2017 | WOD
Skills 3 sets of: 8 tempo goblet squats (5 down / 2 pause / explode up) – light Band Walk Complex (10m forward / backwards / lateral walk left / lateral walk right) 12 band step overs (hook band at above knee height across rack, step over) Strength Front Squat...
by BoomBOX | Oct 18, 2017 | WOD
Skills 5 sets of: 50m single arm farmer’s carry – heaviest possible 7 backwards overhead med ball throw – max height/distance Sprint Intervals Every 3:00 for 21:00 15 calorie row/AB/10m shuttle sprints 15 ball slams 15 Russian KB swings – choose load...
