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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

WOD 28.03.16

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

Performance: A) 16.5: 21-18-15-12-9-6-3: Thruster (95/65) Bar facing Burpee  Function: A) 16.5: 21-18-15-12-9-6-3: Thruster (95/65) Bar facing Burpee  Foundations: A) 30-20-10: Single Under Kettlebell Swing  Push Press Read More

WOD 23.03.16

By Kyle Torrance | in WOD | on March 24th, 2016

Performance:   A) 5 Sets:   5-7 Strict Pullup  5 pendlay Row    B) 12 Min AMRAP: 20 abmat situp 15 hang power clean (95/65) 10 front squat (95/65)   Function:   A) 5 Sets  3-5 strict pullup OR 5-7 barbell assisted   5 Pendlay Row   B) 12 min amrap: 20 jump squat 15 abmat situp […]Read More

WOD 22.03.16

By Kyle Torrance | in WOD | on March 23rd, 2016

Performance:   A) Pause Overhead Squat 5x 2 (3s pause, 75-80%)   B)    C) 9-15-21: Overhead Squat (95/65) (115/85 comp) Burpee Box Jump (24/20)   Function:   A) Pause Overhead Squat 5×2 (65-70%)   B)   C) 4 Rounds: 12 Overhead Lunge Steps (45/25) 10 burpee 10 box jump (24/20)   Foundations:   A) […]Read More

WOD 21.03.16

By Kyle Torrance | in WOD | on March 22nd, 2016

Performance:   A) Power Clean + Push Press 5×2+2 (building)   B) 3 Rounds: 18 Thruster (95/65) 50 double under   C) Tabata: hollow hold   Function:   A) Power Clean + Push Press 5×2 +2 building   B) 3 rounds: 18 thrusters (75/55) 35 double under (100 single)   C) tabata: hollow/straddle hold   […]Read More

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