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Blog

WOD 04.07.17

By Kyle Torrance | in WOD | on July 12th, 2017

performance:   A) Push Press + Push Jerk 5×2+2 (moderate weight) B) 3 rounds: 400m run 21 KBS (70/53) 12 alt front rack lunges (115/85, 135/95 comp) function: A)Push Press + Push Jerk 5×2+2 (moderate weight) B) 3 rounds: 400m run 21 KBS (53/35) 12 alt front rack lunges (95/65) foundations: A)Push Press + Push […]Read More

WOD 03.07.17

By Kyle Torrance | in WOD | on July 12th, 2017

performance:   A) “Eh?” 18 min AMRAP: 1 HSPU 1 Box Jump over (24/20) 1 thruster (115/85, 135/95 comp) 1 burpee over bar increase by 1 rep each round   function:   A) “Eh?” 18 min AMRAP: 1 HSPU (sub box) 1 Box Jump over (24/20) 1 thruster (115-95/85-65) 1 burpee over bar increase by […]Read More

WOD 30.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) Strength: deadlift 5×3 (from 2″ deficit) 70-75% B) conditioning: 10 min AMRAP: 50 squat 40 double under 30 push press (75/55) function: A)strength: deadlift 5×3 (from 2″ deficit,) 70-75% B) conditioning: 10 min AMRAP: 40 squat 30 double under 20 push press (65/35) foundations: A)strength: deadlift 5×5 B) conditioning: 10 min AMRAP: 30 squat […]Read More

WOD 29.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) 4 min amrap: 25 toes to bar 20 power clean (135/95) 15 burpee rest 3 min 4 min amrap: 25 toes to bar 20 power clean (115/85) 15 burpee rest 3 min 4 min amrap: 25 toes to bar 20 power clean (95/65) 15 burpee function: A)4 min amrap: 20 toes to […]Read More

WOD 28.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

Performance:   A) Testing: build to a 1rm clean & jerk B) accessory: 2-3 sets: 20 hollow rock 10/10 step back lunges (barbell in front rack) function: A)Testing: build to a 1rm clean & jerk B) accessory: 2-3 sets: 20 hollow rock 10/10 step back lunges (barbell in front rack) foundations: A) oly lifting: 5×3 […]Read More

WOD 27.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) gymnastics: EMOM x9: min 1: 1-3 strict MU Min 2: :30s handstand hold Min 3: 3-5 ball up B) 3 rounds: 1 min max reps: box jump over (24/20) 1 min max reps: wallball (20/14) 1 min max reps: DB snatch (50/35) 1 min rest function:   A)gymnastics: EMOM x9: min 1: […]Read More

WOD 26.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

Performance:   A) Testing: Build to a 1RM Snatch B) Optional: 1000m row RPE 6-7 function:   A)Testing: Build to a 1RM Snatch B) Optional: 1000m row RPE 6-7 foundations:   A) Oly Lifting: Snatch 5×3 B) Conditioning: 1000m rowRead More

WOD 23.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) Back Squat 3-3-3-3-3 B) Accessory: 3 rounds NFT: 10/10 single leg DL (DB or KB in each arm) 2 lengths KB overhead carry 10-15 GHD Situp function: A) Back Squat 3-3-3-3-3 B)Accessory: 3 rounds NFT: 10/10 single leg DL (DB or KB in each arm) 2 lengths KB overhead carry 10-15 V-Up […]Read More

WOD 22.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) Oly Lifting: 5×1 Clean Clean & Jerk (90-95%) B) alternating Tabata: jump squat shuttle run function: A)Oly Lifting: 5×1-2 Clean Clean & Jerk (90-95%) B) alternating Tabata: jump squat shuttle run foundations: A)Oly Lifting: 5×1 Clean Clean & Jerk (90-95%)Read More

WOD 21.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) Long duration Conditioning: 5 Rounds: 25 min cap 20 burpee 40 double under 20 pullup function: A) Long duration Conditioning: 5 Rounds: 25 min cap 20 burpee 30 double under 15 pullup (bands allowed) foundations: A) 5 Rounds: 25 min cap 15 burpee 60 single under 15 jumping pullup or ring rowRead More

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