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WOD 06.09.16

By Kyle Torrance | in WOD | on September 11th, 2016

Performance:   A) EMOM x 10: Even: 8 alternating pistols (comp x 6 weighted) Odd: 1 Rope Climb   B) 5 Min AMRAP x 2: 5 Power Clean (135/95, 155, 105 comp) 10 Wallball 25 Double Under   Rest 90s btw   Function:   A) EMOM x 10: Even: 6 alternating pistol (modify as needed) […]Read More

WOD 02.01.16

By Kyle Torrance | in WOD | on September 11th, 2016

Performance:   A) “DT” 5 Rounds: 12 Deadlift (135/95, 155/105 comp) 9 Hang Power Clean  6 Shoulder to Overhead    B) 3 Sets: 10 Hip Extension :30s plank knee to elbow   Function:   A) “DT” 5 Rounds:  12 Deadlift (115-95/85-65) 9 Hang Power Clean 6 Shoulder to overhead     B) 3 Sets: 10 Hip […]Read More

WOD 01.09.16

By Kyle Torrance | in WOD | on September 1st, 2016

Performance:   A) EMOM x 8: 1 Snatch + 1 hang Snatch (65-70@)   B) 8 Min AMRAP: 8 CTB Pullup 10 KBS (70/53) 20 jumping lunges    Function:   A) EMOM x 8: 3 Hang Snatch (65-70%)   B) 8 MIn AMRAP: 8 Pullup  10 KBS (53/35) 20 jumping lunges    Foundations:   A) […]Read More

WOD 31.08.16

By Kyle Torrance | in WOD | on September 1st, 2016

Performance:   A) 3 Rounds: 1 minute max reps: Burpee Sumo Deadlift High Pull (75/55) Box Jump 24/20) Push Press (75/55) Cal Row Rest    allow 15-20s to move between stations   B) Tabata: Hollow Hold    Function:   A) 3 Rounds: 1 minute max reps: Burpee Sumo Deadlift High Pull (75/55) Box Jump 24/20) Push […]Read More

WOD 30.08.16

By Kyle Torrance | in WOD | on September 1st, 2016

Performance:   A) Tempo Front Squat 5×3 @3333 (70-75%)   B) 3 Rounds: 400m run  10 Power Clean (135/95) (comp, 135, 155, 185)   rest 90s btw rounds   Function:   A) Tempo Front Squat 5×3 @3333 (70-75%)   B) 3 Rounds: 400m run 10 Hang Power Clean (115-95/85-65)   Foundations:   A) Tempo Front […]Read More

WOD 29.08.16

By Kyle Torrance | in WOD | on September 1st, 2016

Performance:   A) Push Press + Push Jerk 5×2+2 )   B) 5 Rounds: 15 min cap 10 Knees to Elbow 20 Wallball  40 Double Under   Function:   A) Push Press + Push Jerk 5×2+2    B) 5 Rounds: 10 Knee to elbow 15 wallball 30 Double under   Foundations:   A) Push Press […]Read More

WOD 26.08.16

By Kyle Torrance | in WOD | on August 29th, 2016

Performance:   A) 3 Sets: 10 Dimmel Deadlift (weight by feel) 5 GH raises    B) 2 Rounds: 800m run 40 wallball 30 V-up 3 Rope climb (5 comp)     Function:   A) 3 Sets: 10 Dimmel Deadlift (weight by feel) 5 GH negatives   B) 2 Rounds: 800m run 2 Rope climb 30 […]Read More

WOD 25.08.16

By Kyle Torrance | in WOD | on August 29th, 2016

Performance:   A) Tempo Overhead Squat @ 3330 5×2 (70-75%)   B) 5 Rounds: 30 Double Under  10 Hang squat Clean (135/95)   Function:   A) Tempo Overhead Squat @ 3330 5×2    B) 5 Rounds: 20 double Under 10 hang squat clean (115-95/85-65)   Foundations:   A) Tempo Overhead Squat @ 3330 5×3   […]Read More

WOD 24.08.16

By Kyle Torrance | in WOD | on August 29th, 2016

Performance:   A) 4 Sets: 3-5 Muscle Up (comp 1-2 Strict +3 kipping)  10 tiger bend pushup   B) For time: 60 cal airdyne 25 strict pullup 10 alternating turkish getup 53/35)   Function:   A) 4 Sets: 5 Muscle up transitions OR 10 banded lat pulldown if no strict pullup)  8-10 ballistic pushup    […]Read More

WOD 23.08.16

By Kyle Torrance | in WOD | on August 29th, 2016

Performance:   A) Tempo Back Squat @ 3333 5×3 (70-75%)   B) Alternating Tabata: shuttle run jump squat (comp pistols)   Function:   A) Tempo Back Squat @3330 5×3 (70-75%)   B) alternating tabata: shuttle run jump squat   Foundations:   A) Tempo Back Squat @3333 5×3 (70-75%)   B) alternating tabata: shuttle run squatRead More

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