by BoomBOX | Apr 30, 2017 | WOD
Functional Bodybuilding -Hip extensions hold on GHD or partner-spotted on bench 3x:20 -Goblet back step lunge 3×12 (6L/6R) -Band monster walk forward/backward 3×20 (20F/20B) Strength Front Squat (4×5 @ 65%) Sport: 4×5 @ 65% -Superset with-...
by BoomBOX | Apr 27, 2017 | WOD
Skills 3×3 muscle snatch + OHS + Sotts press 3×3 no-heave drop snatch Strength Power Snatch + Snatch (Building to moderately heavy single) Sport: 2×1+1 @ 70% 2×1+1 @ 75% 2×1+1 @ 80% 1×1+1 @ 85% Then Singles to max Life: 2×1+1 @ 70%...
by BoomBOX | Apr 26, 2017 | WOD
Skills 5 sets of: 20yd. flying start (10yd run + 10yd Max Effort sprint) -Superset with- 5 sets of: 3 seated box jumps – max height -Superset with- 5 sets of: 3 heavy ball slams – Max Effort force application (aka slam it hard!!!) Strongman/Odd Object 5...
by BoomBOX | Apr 25, 2017 | WOD
Functional Bodybuilding 3x20ft seal crawl 3×15 seated band row 3×10 KB/DB lateral raise – light Strength Strict Press (Build to heavy single for the day) Sport: 1×10 @ 70% of last week’s weight 1×7 @ 75% of last week’s weight...
by BoomBOX | Apr 24, 2017 | WOD
Skills 3×3 3-stop clean deadlift (1″ off floor / knee / power position) 3×3 barbell jump from power position for max height (clean grip) Strength Power Clean + Clean (Singles to Max) Sport: 2×1+1 @ 70% 2×1+1 @ 75% 2×1+1 @ 80% 1×1+1...
by BoomBOX | Apr 23, 2017 | WOD
Functional Bodybuilding 3 sets of: 20 hip bridges – unweighted 5 jump squats for max height 10 alternating box step ups – light weight Strength Back Squat (Heavy Single) Sport: 1×10 @ 70% of last week’s weight 1×7 @ 75% of last week’s...
