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WOD 19.04.17

By Kyle Torrance | in WOD | on April 19th, 2017

Performance:   A) 20 Min AMRAP: 5 Power Clean (155/105, 185/125 comp) 10 target burpee 20 jump squat 30 double under B) Midline: 3 Sets: 10 GHD Plate Rotations (per side) 20 Hollow Rock Function:   A)20 Min AMRAP: 5 Hang Power Clean (135-115/95-75) 10 target burpee 20 jump squat 30 double under B) Midline: […]Read More

WOD 18.04.17

By Kyle Torrance | in WOD | on April 18th, 2017

Performance:   A) 3 Sets: Strict Press x 12 Max Rep Pullup (3s over bar, 3s down) B) 8 Min AMRAP: 10 hang power snatch (95/65, 115/85 comp) 12 box jump (24/20) Function:   A)3 Sets: Strict Press x 12 Max Rep Pullup (3s over bar, 3s down) B) 8 Min AMRAP: 12 Kettlebell Swing (53/35) […]Read More

WOD 17.04.17

By Kyle Torrance | in WOD | on April 17th, 2017

Performance:   A) Back Squat 3×12 (same weight as last week or up 5lb) B) Reps 30-20-10 thruster (95/65) Toes to bar Function:   A)Back Squat 3×12 (same weight as last week or up 5lb) B) reps 30-20-10: Thruster (75/55-45) KTE Foundations:   A)Back Squat 3×12 (same weight as last week or up 5lb) B) […]Read More

WOD 14.04.17

By Kyle Torrance | in WOD | on April 17th, 2017

GOOD FRIDAY SURPRISE WOD!Read More

WOD 13.04.17

By Kyle Torrance | in WOD | on April 17th, 2017

A) Strength:  Front Squat 3×10 same weight as last week or up5lb) B) Gymnastics: 3-4 Sets: 5 Ball Up 10 single arm ring row (5 per arm) :45s Hollow Hold Function:   A)Strength:  Front Squat 3×10 same weight as last week or up5lb) B) Gymnastics: 3-4 Sets: max chin over bar hold 10 ring row (3s […]Read More

WOD 12.04.17

By Kyle Torrance | in WOD | on April 12th, 2017

Performance:   A) 3 Sets: Stiff Legged Deadlift x 10 (same weight as last week) Bulgarian Split Squats x 8 (4 per side, KB front rack) B) EMOM x10: Even: 10 STO (135/95) Odd: 10 bar facing burpee Function:   A)3 Sets: Stiff Legged Deadlift x 10 (same weight as last week) Bulgarian Split Squats […]Read More

WOD 11.04.17

By Kyle Torrance | in WOD | on April 12th, 2017

Performance:   A) Back Squat 3x 10 (same weight as last week or up 5lb) B) 10 Min AMRAP: 30 Double Under 20 Wallball 2 Rope Climb   Function:   A) Back Squat 3x 10 (same weight as last week or up 5lb) B) 10 Min AMRAP: 30 Double Under 1 Rope Climb 20 Wallball […]Read More

WOD 10.03.17

By Kyle Torrance | in WOD | on April 10th, 2017

Performance:   A)Strength: 3 Sets: Strict Press x 10 Single arm (dumbell or KB) floor press x 6 per side (3s lowering) B) Conditioning: 3 Rounds: 400m run 20 Alt KB Snatch (53/35, 70/53 comp) Function:   A)3 Sets: Strict Press x 10 Single arm (dumbell or KB) floor press x 6 per side (3s […]Read More

WOD 07.03.17

By Kyle Torrance | in WOD | on April 7th, 2017

Performance:   A) Front Squat 3×8 (roughly 55-60%) B) 3 Rounds: (give 15-20s btw to move from one to the other) 1 min max rep cal airdyne 1 min max rep push press (75/55) 1 min max reps walking lunges 1 min rest Function:   A) Front Squat 3×8 B) 3 Rounds: 1 min max rep […]Read More

WOD 06.03.17

By Kyle Torrance | in WOD | on April 6th, 2017

Performance:   A) EMOM x 10: Even: 2-4 Strict MU (or progression) Odd: 5-8 strict HSPU (add deficit if possible) B) 5 Min AMRAP x 2: 10 Power Clean (135/95) 20 Wallball Rest 90s btw Function:   A)EMOM x 10: Even: 3-5 strict pullup + Dip Odd: 3-6 strict HSPU (modify as needed) B)5 Min […]Read More

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