by BoomBOX | May 16, 2017 | WOD
Skills 5:00 double under skill review Then; EMOM 12:00 Min. 1: Sport: 35 unbroken double unders Life: 35 double unders or 35 double under attempts Fundamentals: 35 double under attempts or 70 single unders Min. 2: Sport: 10m seal crawl Life: 10m seal crawl...
by BoomBOX | May 15, 2017 | WOD
Skills 4×3 no-contact muscle snatch 4×3 overhead squat w/ 3-sec. pause at bottom Strength Muscle Snatch + Power Snatch + OHS Sport: 5×2+2+2 @ 50-55% of 1RM snatch Life: 5×2+2+2 @ 45-50% of 1RM snatch Fundamentals: 5×2+2+2 – choose load...
by BoomBOX | May 14, 2017 | WOD
Functional Bodybuilding 3 sets of: 10 KB Romanian deadlift – light 10 goblet squats – light 5 standing vertical jumps – max height Strength Front Squat Sport: 6×5 @ 70-75% -Superset with- 6×5-8 reps feet-elevated/false grip ring row –...
by BoomBOX | May 11, 2017 | WOD
Skills 3×4 tempo snatch Sotts Press (1 sec. pause at top / 3 sec. lower) 3×2+2 no-heave snatch balance + OHS Strength Snatch + OHS Sport: 5×2+1 @ 75-80% Life: 5×2+1 @ 70-75% Fundamentals: 5×2+1 (power) – choose load, same weight across...
by BoomBOX | May 10, 2017 | WOD
Skills 5 sets of: 50 yd. sprint – starting in prone position -Superset with- Box jump medley – 5 plyo boxes in a row of various heigh Strongman/Odd Object 5 sets of: 100m farmers carry – heaviest possible -Superset with- 5 sets of: Seated...
by BoomBOX | May 9, 2017 | WOD
Skills 5:00 double under skill review Then; EMOM 12:00 Min. 1: Sport: 30 unbroken double unders Life: 30 double unders or 30 double under attempts Fundamentals: 30 double under attempts or 60 single unders Min. 2: Sport: 8 plyo push ups (hands start on floor, end on...
