by BoomBOX | Oct 11, 2017 | WOD
Skills 5 sets of: 100ft. sled sprint – use load light enough to allow for sprint pace 5 hurdle jumps (set hurdles in a row) – tallest possible Sprint Intervals EMOM 15:00 Min. 1: 10 air squats + 10 box jumps Min. 2: 10 jumping lunges + 10 Abmat situps Min....
by BoomBOX | Oct 10, 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:1×7 @ 70%; 1×5 @ 75%; 2×5 @ 80% Life: 1×7 @ 65%; 1×5 @ 70% ; 2×5 @ 75%...
by BoomBOX | Oct 9, 2017 | WOD
Skills 4 sets of: :30 plank on rings 10 ring push ups 1 ME L-sit hold on parallettes Metcon Sport: 21-18-15-12-9-6-3 Ball slam KB swing 53/35 Life: 21-18-15-12-9-6-3 Ball slam KB swings 44/26 Fundamentals: 21-18-15-12-9-6-3 Ball slam Russian KB swings – choose...
by BoomBOX | Oct 8, 2017 | WOD
Skills 3 sets of: 20 bodyweight glute bridges 10 single-leg KB deadlift (10L/10R) – light 10 hip extension on GHD or partner-spotted on bench Strength Deadlift Sport: 2×5 @ 75%; 1×5 @ 80% ; 2×3 @ 85 % of 1RM deadlift Life: 2×5 @ 70%; 1×5...
by BoomBOX | Oct 6, 2017 | WOD
Skills 10 goblet split squats (back foot on ground, 10L / 10R) – light 8 squat-to-box jump – tallest possible 15 band pull aparts Strength Front Squat Sport: 3×3 @ 70%; 2×3 @ 75% Life: 3×3 @ 65%; 2×3 @ 70% Fundamentals: 5×3 –...
