by BoomBOX | Jul 13, 2017 | WOD
Skills 2×3 snatch-grip barbell jump from power position – max height 2×2+2 muscle snatch from power position + snatch land to ¼ squat / ½ squat / full squat Strength High Hang Snatch + OHS Sport: 4×2+2 @ 65-70% Life: 4×2+2 @ 60-65%...
by BoomBOX | Jul 12, 2017 | WOD
Skills Turkish get-up 10:00 of coach-led Turkish get up practice General Athleticism 4 sets of: 3 hurdle jumps – tallest possible (both feet over at same time) -Superset with- 4 sets of: 100ft. Sprint – starting face down, head facing towards running...
by BoomBOX | Jul 11, 2017 | WOD
Strength 4 sets of: 10 Bulgarian split squats (10L/10R) – choose load 10 dragon flags :30 bar hang in hollow body 10 hip extensions on GHD or partner-spotted on bench – loaded if possible Metcon Sport For time: 800m run 40 TTB 40 double KB...
by BoomBOX | Jul 10, 2017 | WOD
Skills 2×3 clean-grip barbell jump from power position – max height 2×3 muscle clean from power position 2×2+2 split jerk + press in split Strength Power Clean + Split Jerk Sport: 4×2+1 @ 75-80% of 1RM CJ Life: 4×2+1 @ 70-75% of 1RM CJ...
by BoomBOX | Jul 9, 2017 | WOD
Skills Kipping pull up 10:00 of coach-led tap swing and kipping pull up practice Strength Paused Front Squat Sport: 4×3 @ 75% -Superset with- 4×8-10 feet-elevated ring rows – “Sport” tier athletes add load if possible Life: 4×3 @ 70% -Superset...
by BoomBOX | Jul 6, 2017 | WOD
Strength 5 sets of: :15 handstand hold (“Sport” tier athletes practice free handstands) 12 hollow rocks :10 weighted hip extension hold on GHD or partner-spotted on bench – use plate or med ball; heaviest possible Metcon Sport 7 rounds for time of: 8...
