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WOD 08.06.17

By Kyle Torrance | in WOD | on June 9th, 2017

performance:   A) 4-5 sets: 1 clean + 1 jerk x 2 (75-80% intensity) B) 3 sets: 10 reverse lunge to single leg deadlift (5 per side, kb per arm) 10 hip extension function: A)4-5 sets: 1 clean + 1 jerk x 2 (75-80% intensity) B) 3 sets: 10 reverse lunge to single leg deadlift (5 […]Read More

WOD 07.06.17

By Kyle Torrance | in WOD | on June 9th, 2017

performance:   A) ‘mary’ 20 min amrap: 5 HSPU 10 alt pistols 15 pullup function: A)mary’ 20 min amrap: 5 HSPU (sub box hspu) 10 jump squat 15 pullup (sub jumping pullup) foundations: A)mary’ 20 min amrap: 5 pushup 10 squats 10 ring row/jumping pullup  Read More

WOD 06.06.17

By Kyle Torrance | in WOD | on June 7th, 2017

performance:   A) 4-5 sets: 1 snatch pull + 1 snatch (75-80%) B) 5 rounds: 1 min: 30 double under + amrap overhead lunge steps (53/35) 1 min rest function: A)4-5 sets: 1 snatch pull + 1 snatch (75-80%) B)5 rounds: 1 min: 20 double under + amrap overhead lunge steps (35/26) 1 min rest […]Read More

WOD 05.06.17

By Kyle Torrance | in WOD | on June 7th, 2017

performance:   A) pause back squat 5×3 (3s in bottom, 70-75%) B) 4 rounds: 10 hang power snatch (95/65, 115/85 comp) 12 box jump over 18 wallball function: A) pause back squat 5×3 (3s in bottom, 70-75%) B)4 rounds: 10 KB snatches ( 5 per arm, 35/26) 10 box jump over 15 wallball foundations: A) […]Read More

WOD 02.06.17

By Kyle Torrance | in WOD | on June 5th, 2017

performance:   A) 4-5 sets: 3 hang clean + jerk 3 (should be done as 1 hang clean then one jerk, repeated 3 times) B) 4 min amrap: alt turkish getup rest 2 min 4 min amrap 5 CTB pullup comp (4/3 bar MU) 12 pushup function: A) 4-5 sets: 3 hang clean + jerk […]Read More

WOD 01.06.17

By Kyle Torrance | in WOD | on June 5th, 2017

performance:   A) 3 rounds: 800m run 50 squat 40 kettlebell swing (53/35) B) 2-3 sets: 8/8 DB split squat 12 hip extension function: A)3 rounds: 800m run 50 squat 40 kettlebell swing (35/26) B) 2-3 sets: 8/8 DB split squat 12 hip extension foundations: A)3 rounds: 400m  run 35 squat 25 kettlebell swing B) 2-3 sets: […]Read More

WOD 31.05.17

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

performance:   A) Low Hang Snatch ( below knee) 5×3 (65-70%) B) 10 min amrap: 8 power clean ( 135/95, 165/105 comp) 10 toes to bar 30 double under function: A) Low Hang Snatch ( below knee) 5×3 (65-70%) B)10 min amrap: 8 hang  power clean ( 115-95/85-65) 10 toes to bar/KTE 30 double under […]Read More

WOD 30.05.17

By Kyle Torrance | in WOD | on May 31st, 2017

performance:   A) Gymnastics: 8 min EMOM: Even: :30s handstand hold Odd: 4-6 strict CTB Pullup B) Reps: 5-10-15-10-5: burpee box jump over DB or KB thruster (50/35) Function: A)Gymnastics: 8 min EMOM: Even: :20-30s handstand hold Odd: 4-6 strict Pullup or negative B) Reps: 5-10-15-10-5: burpee box jump over thruster (95/65) Foundations: A)Gymnastics: 8 min […]Read More

WOD 29.05.17

By Kyle Torrance | in WOD | on May 31st, 2017

performance:   A) Deadlift 4×5 (70% or moderate) B) midline conditioning: 3 rounds not for time: 20 hollow rock 4 lengths overhead carry 1:00 plank function:   A)Deadlift 4×5 (70% or moderate) B) midline conditioning: 3 rounds not for time: 20 hollow rock 4 lengths overhead carry 1:00 plank Foundations:   A)  Deadlift 4×5 (70% or […]Read More

WOD 26.05.17

By Kyle Torrance | in WOD | on May 26th, 2017

performance:   A) 4-5 sets (15-18 min) 4 pause split jerk ( 3s in split) (60-65% intensity) B) 10 min AMRAP: 14 alt lunges (bar racked on back, 95/65) 12 kettlebell swing (70/53) 10 bar facing burpee function:   A)4-5 sets (15-18 min) 4 pause split jerk ( 3s in split) B) 10 min AMRAP: 14 […]Read More

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