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WOD 11.04.16

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

Performance:   A) 3 Sets: 3 ice cream makers 25 ft handstand walk (half gym length approx)   B) 13 Min AMRAP: 60 double under 40 squat 20 hang power clean (115/85)   Function:   A) 3 Sets:  L-Sit max hold ( can use parallettes or dip bar) 10 handstand shoulder taps (5 per side) […]Read More

WOD 08.04.16

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

Performance:   A) Back Squat 5-5-5-5 (build from around 55%)    B) For Time: 1000m row 60 wallball 40 box jump (24/20)   Function:   A) Back Squat 5-5-5-5   B) For time: 1000m row 50 wallball 30 box jump (24/20)   Foundations:   A) Back Squat 5×5   B) For time: 750m row 30 […]Read More

WOD 07.04.16

By Kyle Torrance | in WOD | on April 8th, 2016

Performance:   A) 20 Min EMOM: Min 1: 12 Push Press (115/85) Min 2: 20 abmat situp  Min 3: 40 double under Min 4: 20 kettlebell swing (53/35)   B) 2x banded delt complex    Function:   A) 20 Min EMOM: Min 1: 12 Push Press (95/65-55) Min 2: 20 abmat situp Min 3: 30 […]Read More

WOD 06.04.16

By Kyle Torrance | in WOD | on April 7th, 2016

Performance:   A) on the 2 minutes x 5 sets: 2 Clean (80-85%)   B) 6 Rounds: (should be under 10 minute wod for all streams)  7 Front Squat (155/105) (165/115 comp) 7 CTB Pullup    Function:   A) on the 2 minutes x 5 sets: 2 Cleans (80-85%)   B) 6 Rounds: 7 Front […]Read More

WOD 05.04.16

By Kyle Torrance | in WOD | on April 6th, 2016

Peformance:   A) 5 Sets: 5 Strict TTB+ 5 TTB (unbroken) 10s ring support hold    B) 5 Rounds: 30s max reps: barbell jump squat 30s rest 30s max reps: target burpee  30s rest    Function:   A) 5 Sets: 5-7 kipping TTB/KTE 5 Strict TTB/KTE    B) 5 Rounds: 30s max reps: Jump Squat  […]Read More

WOD 04.04.16

By Kyle Torrance | in WOD | on April 5th, 2016

Performance:   A) Benchmark “DT” 5 Rounds:    12 Deadlift (155/105) 9 Hang Power Clean 6 Jerk    Function:   A) Benchark “DT” 5 Rounds: 12 deadlift  (135-105/95-75) 9 hang power clean 6 jerk   Foundations:   A) 5 Rounds:  12 deadlift 9 kettlebell swing 6 push press Read More

WOD 01.04.16

By Kyle Torrance | in WOD | on April 5th, 2016

Performance:   A) handstand walk practice or 3x max distance (10 mins)(video posted in trainheroic)   B) 16Min AMRAP:  -2 turkish getup right arm (53/35)  -12 alternating pistol  -2 turkish getup left arm -12 HSPU     Function:   A) kipping HSPU technique or 5×3 negative HSPU (video in trainheroic)   B) 16 min AMRAP: […]Read More

WOD 31.03.16

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

Performance:   A) Back Squat 3-3-3-3-3   B) 7 Min AMRAP: 20 Wallball 12 Toes to Bar      Function:   A) Back Squat 3-3-3-3-3   B) 8 Min AMRAP: 20 Wallball 10 Toes to bar/Knees to elbow     Foundations:   A) Back Squat 5×3    B) 7 Min AMRAP: 15 Wallball 10 Hanging […]Read More

WOD 29.03.16

By Kyle Torrance | in WOD | on March 31st, 2016

Performance:   A) Hang Power Snatch 3-3-3-3-3   B) 2 min amrap x 3  5 Sumo deadlift highpull (115/85) 7 Box Jump (24/20)     Function:   A) Hang Power Snatch 3-3-3-3-3   B) 2 min amrap x 3 5 Sumo deadlift high pull (95/65-55) 7 box jump    Foundations:     A) Hang Power Snatch […]Read More

WOD 30.03.16

By Kyle Torrance | in WOD | on March 31st, 2016

Performance   A) 3 Sets: 3-5 muscle up Or 3-5 transitions  Max L-sit   B) 5 rounds: -40 double under  -10 Pullup  -10 hang squat clean (135/95)   Function   A) 3 sets: 3-5 muscle up transitions  10 seated pike leg lifts      B) 5 rounds: 30 double under (90 single) 10 pullup OR […]Read More

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