by BoomBOX | Jul 5, 2017 | WOD
Skills EMOM 12:00: Min. 1: 5-8 strict ring dips (“Sport” tier athletes do weighted ring dips) Min. 2: 30 double unders (“Sport” tier athletes must perform 30 double unders unbroken) Min. 3: 10m seal crawl Strongman/Odd Object...
by BoomBOX | Jul 4, 2017 | WOD
Skills 2×3 muscle clean from power position – empty bar 2×3 tall clean (on toes) – empty bar Strength High-Hang Clean Sport: 5×2 @ 70-75% Life: 5×2 @ 65-70% Fundamentals: 5×2 – same weight across all sets; focusing on...
by BoomBOX | Jul 3, 2017 | WOD
Happy 4th of July!! We will be closed on Tuesday. But If you feel the need to do a workout, here you go!!! Independence Day Partner WOD (Time) For time: 1 mile run Then; 7 rounds of: 7 air squats 7 push ups Then; 7 rounds of: 7 sit ups 7 burpees Then; 6 rounds of: 6...
by BoomBOX | Jul 2, 2017 | WOD
Skills Rope climb 10:00 of coach-led rope climb practice. “Sport” tier athletes practice legless rope climbs Strength Paused Front Squat Sport: 4×3 @ 70% -Superset with- 4×8-10 feet-elevated ring rows Life: 4×3 @ 65% -Superset with-...
by BoomBOX | Jun 29, 2017 | WOD
Skills 2×3 tall clean (on toes) 2×1+3 split jerk + press in split Strength Clean and Jerk Sport/Life: Every 1:30 for 15:00 1 clean & jerk – bar starting weight @ 55-60%; increase load each set as needed, working towards a heavy single Fundamentals:...
by BoomBOX | Jun 28, 2017 | WOD
Skills EMOM 12:00: Min. 1: 25-30 double unders Min. 2: 10m HS walk or 2 wall walks Min. 3: 10-12 V-ups Strongman/Odd Object Sport/Life/Fundamentals: 4 sets of: 100ft. barbell front rack carry – heaviest possible; increase load each set -Superset with- 4 sets of:...
