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 –...
by BoomBOX | Oct 4, 2017 | WOD
Skills 3 sets of: 100m farmer’s carry – heaviest possible 5 depth jumps* – max height with each jump *Hop off a box below knee height and rebound into highest possible vertical jump Sprint Intervals Tabata Intervals (8 sets of :20 on / :10 off) of: 10m...
by BoomBOX | Oct 3, 2017 | WOD
Skills 3 sets of: 10 Paloff press (10L / 10R) 12 seated (on floor) partner med ball pass 12 supinated grip bent over barbell row – light/empty bar Strength Bench Press Sport:2×7 @ 65%; 2×5 @ 70% Life: 2×7 @ 60%; 2×5 @ 65% Fundamentals:...
by BoomBOX | Oct 2, 2017 | WOD
Skills 5 sets of: 10m HS walk* 10 dragon flags 10 bottoms-up KB Z press (single arm, 10L / 10R) – heaviest possible 10 feet-elevated ring rows – weighted w/ plate on chest if possible *Sub out wall walks or box walks as needed Metcon Sport: 2 rounds for...
by BoomBOX | Oct 1, 2017 | WOD
Skills 3 sets of: 20 alternating glute bridge march 15 KB Romanian deadlifts – light :20 side plank on elbow (:20 L / :20 R) Strength Deadlift Sport: 3×5 @ 70%; 2×5 @ 75% of 1RM deadlift Life: 3×5 @ 65%; 2×5 @ 70% of 1RM deadlift...
by BoomBOX | Sep 28, 2017 | WOD
Skills 2×2+2 muscle clean from power position + tempo front squat (5 seconds down) 2×3 tall clean (on toes) Strength Clean Sport: 3×1 @ 80-85% of 1RM clean; 5×1 – building to a 1RM Life: 3×1 @ 75-80% of 1RM clean; 5×1 –...
