by BoomBOX | Sep 13, 2017 | WOD
Strength 3 sets of: 8-10 close grip bench press (hands just outside of smooth) 10-12 feet-elevated ring rows 10-12 dragon flags 8-10 Cossack squats with KB – heaviest possible Sprint Intervals EMOM 12:00 alternating: E: :40 on / :20 off row/Assault Bike/10m...
by BoomBOX | Sep 12, 2017 | WOD
Strength 4 sets of: 5-8 strict pull ups – weighted if possible 10-12 single-leg KB deadlifts 10-12 barbell roll outs 2-4 wall walks Metcon Sport: 5 rounds for time of: 8 deficit HSPU 45/25 10 CTB pull ups 12 alternating pistols Life: 5 rounds for time of: 8 HSPU...
by BoomBOX | Sep 11, 2017 | WOD
Skills Spit jerk w/ pause in dip + pause in split 2×3 Press in split 2×3 Strength Split Jerk Sport: 10:00 to build to a heavy double, then EMOM 5:00 @ 85% of heavy double Life: 10:00 to build to a heavy double, then EMOM 5:00 @ 80% of heavy double...
by BoomBOX | Sep 10, 2017 | WOD
Skills 3 sets of: 10 front-foot elevated split squat (10L/10R) – unloaded 15 band good mornings :20 hang from bar in hollow body Strength Back Squat Sport: 2×5 @ 75%; 2×5 @ 80% Life: 2×5 @ 70%; 2×5 @ 75% Fundamentals: 4×5 – same...
by BoomBOX | Sep 7, 2017 | WOD
Skills 3 sets of: 10 goblet squats w/ 1 sec. pause in hole 10 tap swings 10 V-ups Strength Back Squat Sport: 4×5 @ 75% Life: 4×5 @ 70% Fundamentals: 4×5 – same weight across all sets Metcon Sport: On a 12:00 clock, ascending ladder of: 1-2-3-4-5…...
