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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

WOD 05.04.17

By Kyle Torrance | in WOD | on April 5th, 2017

Performance:   A) Back Squat 3×8 B) ‘Midline Madness” 4 Rounds: 25 abmat situp (GHD situp comp) 200ft overhead carry (4 lengths) 1:00m plank hold Function:   A)Back Squat 3×8 B) ‘Midline Madness” 4 Rounds: 25 abmat situp 200ft overhead carry (4 lengths) (50/35lb slamball) 1:00 plank hold Foundations:   A)Back Squat 3×8 B) ‘Midline Madness” 4 […]Read More

WOD 04.04.17

By Kyle Torrance | in WOD | on April 4th, 2017

Performance:   A) Push/Pull: 3 Sets: Strict Press x8 Max chin up: (3s hold over bar, 3s lowering) B) 10 min amrap: 10 burpee box jump over 12 toes to bar 40 double under Function:   A)Push/Pull: 3 Sets: Strict Press x8 Max chin up: (3s hold over bar, 3s lowering) (use band as needed) […]Read More

WOD 03.04.17

By Kyle Torrance | in WOD | on April 4th, 2017

Performance:   A) Strength : 3 Sets: Stiff legged deadlift x 8 Bulgarian split squat x 8 (4 per leg, KB in front rack) B) Alternating tabata (full tabata of both): Shuttle run Goblet Squat (53/35) Function:   A)Strength : 3 Sets: Stiff legged deadlift x 8 Bulgarian split squat x 8 (4 per leg, KB […]Read More

WOD 31.03.17

By Kyle Torrance | in WOD | on March 31st, 2017

Performance:   A) Technique: Overhead Squat 5×3 (60-65% lighter side) B) Chipper : For time: 60 squat 50 KBS (53/35) 40 STO (95/65) 30 TTB Function:   A)Technique: Overhead Squat 5×3 (60-65% lighter side) B) Chipper : For time: 50 squat 40 KBS (53/35) 30 STO (75/55) 20 TTB/KTE Foundations:   A)Technique: Overhead Squat 5×3 […]Read More

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