by BoomBOX | Nov 26, 2017 | WOD
Skills 2×3 3-position muscle snatch (high hang / knee / mid-shin) 2×2+2 tall power snatch (on toes) + tall snatch (on toes) Strength Power Snatch + Snatch Sport/Life: 5×2+1 @ 70-75% of 1RM snatch Fundamentals: 5×3 – same weight across all...
by BoomBOX | Nov 23, 2017 | WOD
Metcon For time: 800m run 70 ball slams 60 box jumps 24”/20” 50 push press 95/65 40 hang power cleans 95/65 30 burpee TTB 20 clusters 95/65 100 double unders
by BoomBOX | Nov 21, 2017 | WOD
On 40:00 clock Min: 0-10:30 Every :90 for 7 sets Hang Snatch + Snatch Min: 14-20 21-15-9 Hang power snatch 95/65 Hand stand push ups Min: 22-28 21-15-9 Ohs Bar facing burpees Min: 30-40 Every 2:00 for 5 sets Run 200m + 6-12...
by BoomBOX | Nov 20, 2017 | WOD
Skills Every 3:00 for 18:00 complete: :10 wall-facing handstand hold 8 strict TTB 10 ring dips 8 feet-elevated ring rows Metcon Sport: 3 rounds for time: 12 TTB 15 KB swings 70/53 18 box jumps 24”/20” Life: 3 rounds for time: 12 KTE 15 KB swings 53/35 18 box jumps...
by BoomBOX | Nov 19, 2017 | WOD
Strength Back Rack Lunge 4×8 (4L/4R) – same weight across all sets; light to moderate Metcon Sport: AMRAP 15:00 45 double unders 15 wall balls 9 burpee CTB pull ups Life: AMRAP 15:00 45 double unders 15 wall balls 9 burpee pull ups Fundamentals: AMRAP 15:00...
by BoomBOX | Nov 16, 2017 | WOD
Strength Power Clean + Push Press + Split Jerk Sport: 5×2+2+1 @65-70% of 1RM CJ Life: 5×2+2+1 @ 60-65% of 1RM CJ Fundamentals: 5×2+2+1 – same weight across all sets Metcon Sport: 4 rounds for time of: 15 deadlifts 225/155 12 HSPU 9 burpee box jump...
