by BoomBOX | May 24, 2017 | WOD
Skills 4 sets of: 4-cone drill -10m forward sprint -10m right lateral shuffle -10m backward shuffle -10m left lateral shuffle -Superset with- 4 sets of: 3 seated box jumps – max height Strongman/Odd Object 5 sets of: 5 reps sandbag or Atlas stone loading* *Load...
by BoomBOX | May 23, 2017 | WOD
Skills 5:00 tap swing/kip skill review Then; EMOM 12:00 Min. 1: Sport/Life/Fundamentals: 15 hollow rocks Min. 2: Sport/Life/Fundamentals: :20 arch hold Min. 3: Sport/Life/Fundamentals: 12-15 tap swings Strength Bench Press Sport/Life: 5 @ 60% 5 @ 65% 5 @ 70% 3 @ 75% 2...
by BoomBOX | May 22, 2017 | WOD
Skills 3×3 3-stop clean deadlift (1″ off floor / above knee / power position) 3×3 tall clean (on toes) Strength 3-Stop Clean Deadlift* + Clean (5×2(1+1) @ 75-80% of 1RM C&J) *1″ off floor/knee/power position Sport: 5×2(1+1) @ 75-80%...
by BoomBOX | May 21, 2017 | WOD
Functional Bodybuilding 3 sets of: 10 front-foot elevated back step lunge – light 15 hip bridges – unweighted 12 band pull aparts in bottom of squat Strength Front Squat Sport/Life: 5 @ 60% 5 @ 65% 5 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 90%+ *Continue to max...
by BoomBOX | May 18, 2017 | WOD
Skills Muscle clean from power position + front squat 4×2+2 Jerk balance 4×3 Strength Cleans + Split Jerk Sport: 6×1+2 @ 75-80% Life: 6×1+2 @ 70-75% Fundamentals: 6×1+2 (power) – choose load Metcon Sport: 5 rounds for time of: 3 rope...
by BoomBOX | May 17, 2017 | WOD
Skills EMOM 15:00 Min. 1: 10 calorie row Min. 2: (10m forward sprint + 10m backward shuffle) x2 Min. 3: 5 deadlifts @ 70-75% of 1RM Strongman/Odd Object 5 sets of: 100m overhead barbell carry – heaviest possible -Superset with- 10 tire...
