by BoomBOX | Jul 23, 2017 | WOD
Skills 3 sets of: 10 Bulgarian split squats (10L/10R) – unweighted :20 handstand hold (“Sport” tier athletes work on free handstands) 10 V-ups Strength Pause Front Squat + Front Squat 3 second pause at bottom of squat Sport: 1×1+1 @ 75% 2×1+1 @ 80%...
by BoomBOX | Jul 20, 2017 | WOD
Skills 2×3 3-stop clean deadift (1” off floor / knee / power position) 2×3 tall clean (on toes) Strength Power Clean Sport / Life: 2 @ 60% / 2 @ 65% / 2 @ 70% / 2 @ 75% / 2×2 @ 80% Fundamentals: 5×2 – gradually increasing weight with each set...
by BoomBOX | Jul 19, 2017 | WOD
Aerobic 4 sets of: 1:00 10m shuttle runs 1:00 calorie row 1:00 Assault bike 1:00 10m sled push – light Strongman/Odd Object 5 sets of: 100 ft. overhead barbell carry – heaviest possible -Superset with- 5 sets of: Seated hand-over-hand sled pull –...
by BoomBOX | Jul 18, 2017 | WOD
Skills 4 sets of: 12 med ball V-ups :20 plank hold – weighted if possible 15 hip extensions on GHD or partner-spotted on bench Metcon Sport For time: 50 double unders 20 deadlifts 275/185 50 double unders 15 deadlifts 275/185 50 double unders 10 deadlifts...
by BoomBOX | Jul 17, 2017 | WOD
Skills 2×3 snatch-grip barbell jump from power position – max height 2×2+2 drop snatch (no dip-drive) + snatch Sotts press Strength 3-Stop Snatch Deadlift (1 in. off floor/knee/power position) + hang snatch (knee) Sport: 5×1+1 @ 70-75% Life:...
by BoomBOX | Jul 16, 2017 | WOD
Skills 3 sets of: 30 double unders :15 wall-facing handstand hold 5 tempo goblet squats (5 second down / 1 second pause / 5 seconds up) – light Strength Paused Front Squat Sport: 4×3 @ 77.5% -Superset with- 4×8-10 feet-elevated ring rows –...
