by BoomBOX | Sep 6, 2017 | WOD
Skills 5:00 of coach-led Turkish get-up practice Then; EMOM 5:00 1 TGU left + 1 TGU right – choose load Strongman/Odd Object 4 sets of: 100m farmer’s carry – heaviest possible -Superset with- 50m broad jumps -Superset with- 6 overhead med ball toss –...
by BoomBOX | Sep 5, 2017 | WOD
Strength 4 sets of: 8-10 Romanian deadlifts – choose load 10-12 front foot-elevated split squats w/ DB/KBs 10-12 strict hanging leg raise 8-10 shoulder taps in wall-facing handstand Metcon Sport: For time: 150 double unders 75 Russian KB swings 53/35 50 wall...
by BoomBOX | Sep 4, 2017 | WOD
Skills Muscle snatch from power position + OHS 3×2+2 Snatch high pull + snatch from power position 3×2+2 Strength Snatch High Pull + Snatch from Power Position w/3-second pause in catch Sport: 8×1+1 @ 65-70% of 1RM snatch Life: 8×1+1 @ 60-65% of...
by BoomBOX | Sep 3, 2017 | WOD
Metcon Hotshots 19 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
by BoomBOX | Aug 31, 2017 | WOD
Skills 3 sets of: 15 band tricep push down 10 push ups 10 feet-elevated ring rows Strength Bench Press (3RM) w/ 1-sec. pause on chest Sport: 3RM Life: 3RM Fundamentals: 5×3 – same weight across all sets Metcon Sport 4 sets of AMRAP 4:00 / Rest 1:00 6...
