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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

WOD 22.08.16

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

Performance:   A) EMOM x 10: Even: 5 Strict HSPU (add deficit if possible) Odd: 6 alternating strict TTB (3 per side, both feet touch outside hands)   B) 10 Min AMRAP: 6 Shoulder to overhead (135/95, 155/105 comp) 8 Burpee over bar 10 KBS (70/53)   Function:   A) EMOM x 10: Even: 5 […]Read More

WOD 19.08.16

By Kyle Torrance | in WOD | on August 20th, 2016

Performance:   A) Snatch 5×2 (75-80%)   B) 2 Min AMRAP x 4: 6 overhead squat (95/65, 115/85 comp) 6 Box Jump (30/24)    Rest 45s btw*   Function:   A) Hang Snatch 5×3 (70-75%)    B) 2 Min AMRAP x 4 8 Overhead Lunge step (45/25) 6 Box Jump (24/20)   Rest 45s btw* […]Read More

WOD 18.08.16

By Kyle Torrance | in WOD | on August 20th, 2016

A) benchmark WOD: Angie 100 pullup 100 pushup 100 situp 100 squat    *20m cap     Function:   A) For time: 50 Pullup (sub 70 jumping) 60 Pushup 70 situp  80 squat      Foundation:   A) For time: 60 squat 50 situp 40 pushup 30 ring row  Read More

WOD 17.08.16

By Kyle Torrance | in WOD | on August 20th, 2016

Performance:   A) Clean 5×2 (75-80%)   B) 3 Rounds: 400m run 10 Power Clean+ Jerk (135/95)   Function:   A) Hang Clean 5×2 (70-75%)   B) 3 Rounds: 400m run 10 Hang Power Clean (115-95/85-65)   Foundations:   A) Hang Clean 5×3    B) 3 Rounds: 400m run round 1, 200m round 2+3 10 […]Read More

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