by BoomBOX | Dec 14, 2017 | WOD
Strength Split Jerk Sport: Work up to a 2RM for the day, then perform 2×2 @ 90% of 2RM Life: Work up to a 2RM for the day, then perform 2×2 @ 85% of 5RM Fundamentals: 7×2 – same weight across all sets Metcon Sport: For time: 1 mile run 100...
by BoomBOX | Dec 14, 2017 | WOD
BoomBox North – Open GymMetcon (AMRAP – Rounds and Reps)Naughty or Nice 2017 12 min Ascending Ladder: 3-3-3-6-6-6-9-9-9-12-12-12…. NAUGHTY (Rx) -Hang Power Cleans (115/85) -Burpee Over Bar -Wall Balls (20/14)Metcon (AMRAP – Rounds and...
by BoomBOX | Dec 14, 2017 | WOD
BoomBox North – EventsMetcon (AMRAP – Rounds and Reps)Naughty or Nice 2017 12 min Ascending Ladder: 3-3-3-6-6-6-9-9-9-12-12-12…. NAUGHTY -Hang Power Cleans (115/85) -Burpee Over Bar -Wall Balls (20/14) NICE -Hang Power Cleans (95/65) -Burpee Over Bar...
by BoomBOX | Dec 13, 2017 | WOD
Strongman/Odd Object 5 sets of: 50ft. Front rack barbell carry – heaviest possible -Superset with- 20 alternating sledgehammers tire strikes Metcon Sport: 10 rounds for time of: 3 deadlifts 315/225 5 TTB 7 wall balls Life: 10 rounds for time of: 3 deadlifts...
by BoomBOX | Dec 13, 2017 | WOD
BoomBox North – WeightliftingPush Press + Power Jerk + Jerk Work to a HS 1+2+3, then 90%x1+2+3, then 95%x1+2+3Back Squat Work to a 6RM, 90%x6, 90%xMax RepsBack Squat Jump(% of BS) – 20%x5x4Turkish Get-up3 x 5/side
by BoomBOX | Dec 12, 2017 | WOD
Skills 3 sets: 8 tempo plate front squats (5 down / 1 pause / 5 up) 10 Bulgarian split squat (10L/10R) – unloaded :20 glute bridge hold Strength Pause Front Squat + Front Squat 3 second pause at bottom of squat Sport: 1×1+2 @ 70%; 3×1+2 @ 75% Life:...
