by BoomBOX | May 8, 2017 | WOD
Skills Sotts Press (front rack) 3×4 On-toes split jerk + press in split 3×1+3 Strength Power Clean + Hang Clean + Split Jerk Sport: 6×1 @ 75-80% Life: 6×1 @ 70-75% Fundamentals: 6×1 – choose load, same weight across all sets Metcon...
by BoomBOX | May 7, 2017 | WOD
Functional Bodybuilding 3 sets of: 10 Cossack squats – weighted if possible 12 glute hip bride w/pause at top – unweighted 10 single-leg KB deadlift (10L/10R) – light Strength Front Squat Sport: 5×5 @ 65-70% -Superset with- 5×5-8 reps...
by BoomBOX | May 4, 2017 | WOD
Skills 3×5 barbell jump from power position – max height 3×4 behind neck push jerk w/ pause in catch Strength Power Clean + Push Jerk Sport: 5×3 @ 65-70% Life: 5×3 @ 60-65% Fundamentals: 5×3 – choose load Metcon Sport: 5 rounds for...
by BoomBOX | May 3, 2017 | WOD
Skills EMOM 15:00 Min. 1: 6 10m lateral shuffle Min. 2: 5 overhead med ball toss – max distance Min. 2: 6 lateral hurdle jumps – tallest possible Strongman/Odd Object 5 sets of: 50ft. barbell yoke carry (rack to rack) – heaviest possible -Superset...
by BoomBOX | May 2, 2017 | WOD
Functional Bodybuilding 3 sets of: -10 seated bottoms-up KB press (single arm) – light -15 band-pull aparts -12 tap swings Strength Bench Press Sport: 4×5 @ 65-70% -Superset with- 4xME (3 reps from fail) strict CTB pull ups Life: 4×5 @ 60-65% -Superset...
by BoomBOX | May 1, 2017 | WOD
Skills Sotts Press 3×5 – empty bar/light -Superset with- Standing vertical jump from power position 3×4 – max height Strength 3-Position Snatch (high hang/knee/floor) Sport: 5×1 @ 70-75% Life: 5×1 @ 65-70% Fundamentals: 5×1 (power)...
