by BoomBOX | Jan 18, 2018 | WOD
Strength Power Snatch Sport/Life: 10:00 to work up to a heavy single Fundamentals: 10×1 power snatch – same weight across all sets Rest 2:00 then; Metcon I Sport: AMRAP 8:00 10 double unders 1 power snatch @ 85% of heavy single Life: AMRAP 8:00 10 double...
by BoomBOX | Jan 17, 2018 | WOD
Mel’s Madness On a 40:00 clock Ever :90 for 6 sets (9:00) 1 push press+ 2 jerk(athletes choice-split jerk or push jerk) Rest 2:00 Min 11:00- 26:00 (amrap 15:00) 4 muscle ups (8 pull ups or ring rows + 8 dips or push ups) 8 push press 115/80 12 alternating front...
by BoomBOX | Jan 16, 2018 | WOD
Interval Training 10 sets of :20 hard effort / :40 easy effort of: ME calorie row / Assault bike / 10m shuttle run Strength Pause Back Squat Every 2:00 for 12:00 Sport/Life: 3 pause back squats; adding load with each set, building to a heavy triple Fundamentals: 3...
by BoomBOX | Jan 15, 2018 | WOD
Skills 3 sets, for quality of: -12 DB/KB push press – choose a load that allows you to go unbroken on all sets -2 rope climbs / modified rope climbs -10m HS walk / 2 wall walks Metcon Sport: 5 rounds for time of: 200m run 10 deadlifts 275/185 12 TTB Life: 5...
by BoomBOX | Jan 14, 2018 | WOD
Metcon Sport/Life: AMRAP 8:00 12 KB swings 53/35 10 box jumps 24”/20” 8 pull ups Fundamentals: AMRAP 8:00 12 Russian KB swings – choose load 10 box jumps 8 ring rows Rest 2:00 then; Strength Power Clean + Hang Clean + Thruster On an 8:00 clock, Work up to a max...
by BoomBOX | Jan 11, 2018 | WOD
Strength Hang Snatch Sport: 12:00 to work up to a heavy single, then 3×1 @ 90% of heavy single Life: 12:00 to work up to a heavy single, then 3×1 @ 85% of heavy single Fundamentals: 10×1 hang power snatch – same weight across all sets Metcon...
