by BoomBOX | Jun 12, 2017 | WOD
Skills 2×2+2 overhead squat w/ pause + snatch Sotts press 2×3 muscle snatch from power position Strength Snatch + OHS Sport: 5×2+2 @ 75-82.5% Life: 5×2+2 @ 72.5-80% Fundamentals 5×2+2 (power + OHS) – same load across all sets Metcon...
by BoomBOX | Jun 11, 2017 | WOD
Skills EMOM 9:00 Min. 1: 5-6 tempo goblet squats (5 sec. down / 1 sec. pause / explode up) Min. 2: 10m HS walk or 2 wall walks Min. 3: 30 double unders or 20 double under attempts Strength Back Squat Sport: 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% Life: 8 @ 65% 6 @ 70% 4 @ 75%...
by BoomBOX | Jun 8, 2017 | WOD
Skills 3×3 no-heave snatch balance (drop snatch) 3×3 snatch-grip barbell jump (power position) for max height Strength Power Snatch + Snatch Sport: 3 waves of: 1 @ 70% 1 @ 75% 1 @ 80% Life: 3 waves of: 1 @ 65% 1 @ 70% 1 @ 75% Fundamentals: 8×2 power...
by BoomBOX | Jun 7, 2017 | WOD
Skills Sport/Life/Fundamentals: EMOM 15:00 Min. 1: :30 ME row for distance Min. 2: :30 ME Assault Bike for cals Min. 3: :30 ME ball slams Strongman/Odd Object Sport/Life/Fundamentals: 5 sets of: 100ft. (50ft. out / 50ft. back) single-arm waiter walk w/plate –...
by BoomBOX | Jun 6, 2017 | WOD
Skills 3 sets of: 10 hip extensions on GHD or partner-spotted :10 ring support or box dip support hold 12 band hamstring curls 15 glute bridges w/ 1 sec. squeeze at top – unweighted Strength Deadlift Sport: 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 80% Life: 10 @ 55%...
by BoomBOX | Jun 5, 2017 | WOD
Skills 3×3 tall jerk (press bar to forehead height, on toes) 3×3 press in split Strength Split Jerk Sport: 6×3 @ 75-80% Life: 6×3 @ 70-75% Fundamentals 6×3 – choose load; same weight across all sets Metcon Sport: AMRAP 12:00 8 deficit...
