by BoomBOX | Dec 6, 2017 | WOD
Interval Training On a 40:00 clock Min 0-14:00 (7 sets) E2MOM 3 position power snatch (high hang, hang, floor) Min 16-26:00 2 rounds 20 American swings 70/53 20 hang power clean 95/65 50 wall balls 20/14 20 hang power cleans Min 28-40:00 E4MOM (for 3 sets) Run 400m +...
by BoomBOX | Dec 5, 2017 | WOD
Skills 3 sets: 12 banded clam shells (12L/12R) 8 tempo goblet squats (5 down / 3 pause / explode up) 10 front foot elevated split squats (10L/10R) – no load Strength Paused Front Squat (3 sec pause) Sport: 2×3 @ 65%; 3×3 @ 70% Life: 2×3 @ 60%;...
by BoomBOX | Dec 4, 2017 | WOD
Skills 6 sets of: 10 dragon flags :20 plank in rings 10 ring push ups 10 feet-elevated ring rows Metcon Sport: AMRAP 8:00 5 deadlifts 155/105 5 ring dips 5 burpees Life: AMRAP 8:00 5 deadlifts 135/95 5 ring push ups 5 burpees Fundamentals: AMRAP 8:00 5 deadlifts 5...
by BoomBOX | Dec 3, 2017 | WOD
Skills 2×3 Tall jerk (on toes, bar at forehead height) 2×3 Press in split Strength Split Jerk Sport/Life: 5×2 @ 75-80% of 1RM C&J Fundamentals: 5×2 same weight across all sets Metcon Sport: On a 10:00 clock, ascending ladder of: 1-2-3-4-5-6-7…...
by BoomBOX | Nov 30, 2017 | WOD
Strength Split Jerk w/ pause in split + Split Jerk Sport: 4×2+2 @ 65-70% of 1RM CJ Life: 4×2+2@ 60-65% of 1RM CJ Fundamentals: 4×2+2 – same weight across all sets Metcon Sport: For time: 50 pull ups 40 push press 115/75 30 front squats 115/75 20...
