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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

WOD 21.06.17

By Kyle Torrance | in WOD | on June 22nd, 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

WOD 20.06.17

By Kyle Torrance | in WOD | on June 22nd, 2017

performance:   A) Snatch 5×1 @ 90-95% B) 10 min EMOM: Even: 200m run Odd: 7 power clean (135/95, 155/105 comp) function: A)Snatch 5×1-2 @ 90-95% B) 10 min EMOM: Even: 150-200m run Odd: 8-10 hang power clean (115-95/85-65) foundations: A)Snatch 5×3 B) 10 min EMOM: Even: 100-150m run Odd: 10 KB high pullRead More

WOD 19.06.17

By Kyle Torrance | in WOD | on June 20th, 2017

performance: A) Gymnastics: 3-4 sets: (15 min) 2 rope climb 10/10 half kneeling DB Press ( 50/35) B) 12 min AMRAP: 24 box jump over 24 toes to bar 24 thruster (75/55) function: A)Gymnastics: 3-4 sets: (15 min) 1 rope climb 10/10 half kneeling DB Press ( 35/20-25) B)12 min AMRAP: 20 box jump over […]Read More

WOD 16.06.17

By Kyle Torrance | in WOD | on June 20th, 2017

performance:   A) strength: pause front squat 5×3 (70-75%) B) lower body accessory: 3 sets: 6/6 Bulgarian split squat (kb in front rack) 10 dimmel deadlift :45s banded plank function: A) strength: pause front squat 5×3 (70-75%) B) lower body accessory: 3 sets: 6/6 Bulgarian split squat (kb in front rack) 10 dimmel deadlift :45s banded […]Read More

WOD 15.06.17

By Kyle Torrance | in WOD | on June 20th, 2017

Performance: A) gymnastics:  weighted pull-up 1-1-1-1-1 10 DB row (5/5) B) 3 rounds: 2 rope climb 50 double under 20 weighted abmat situp Function: A) gymnastics: 4-5 sets: 5 strict pull-up or Barbell assisted 10 DB bent over row (5/5) B)3 rounds: 1 rope climb 40 double under 20 weighted abmat situp Foundations: A) gymnastics: […]Read More

WOD 14.06.17

By Kyle Torrance | in WOD | on June 20th, 2017

Performance: A) 4-5 sets: 2 clean and jerk (80-85% intensity) B) EMOM x10 Even: 10 KB shoulder to overhead (53/35) Odd: 12 box jump Function: A) 4-5 sets: 2 clean and jerk (80-85% intensity) B) EMOMx10 Even: 10 DB/KB shoulder to overhead (35/26) Odd: 10 box jump Foundations: A) 4-5 sets: 2 clean and jerk […]Read More

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