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…...
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...
