by BoomBOX | Nov 15, 2017 | WOD
Strongman/Odd Object Across 7 sets: Build up to a 1RM 100ft. barbell Zercher Sprint Intervals EMOM 24:00 of :30 on / :30 off -Russian KB swings -goblet walking lunges -hollow rocks -ball slams
by BoomBOX | Nov 14, 2017 | WOD
Skills Muscle snatch from high hang 2×3 Drop snatch (no dip-drive) 2×3 Strength Power Snatch + Snatch Balance Sport: 5×2+2 @ 70-75% Life: 5×2+2 @ 65-70% Fundamentals: 5×2+2- same weight across all sets Metcon Sport: AMRAP 12:00 10 power snatch...
by BoomBOX | Nov 13, 2017 | WOD
Skills 6 sets of: 10 hollow rocks 12 kip swings :10 wall-facing handstand hold 10 knee raises in ring support Metcon Sport: 8 rounds for time of: 5 CTB pull ups 7 ring dips 9 burpees Life: 8 rounds for time of: 5 pull ups 7 ring push ups 9 burpees Fundamentals: 8...
by BoomBOX | Nov 12, 2017 | WOD
Skills 3 sets of: 10 Cossack squats – weighted if possible 5 seated box jumps – tallest possible; seat height below parallel. 15 banded good mornings Strength Back Squat Sport/Life: 8RM; then 2×8 @ 90% of 8RM Fundmentals: 3×8 – same weight...
by BoomBOX | Nov 9, 2017 | WOD
Strength Power Snatch + Snatch Balance + OHS Sport: 5×1+1+2 @ 70-75% of 1RM snatch Life: 5×1+1+2 @ 65-70% of 1RM snatch Fundamentals: 5×1+1+1 – same weight across all sets Metcon Sport/Life: 2 rounds for time of: 40 hang power cleans 95/65 40...
by BoomBOX | Nov 8, 2017 | WOD
Metcon On 40:00 clock: Min 0-10: Row 2k Min 12-22: every minute on the minute (for 10 sets): 5 deadlifts + 5 lateral burpees over bar 225/155# Min 25-40: every 3 mins (for 5 sets) run 200m +30 double unders
