Monthly Archives: October 2013

14 Oct
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Tuesday WOD – Please Stop The Clock

By: Joe Murphy – Categories: – October 14, 2013

A) Power Endurance Spending 1 minute on each station accumulate as many reps as possible on the following 6 exercises with a 1 minute rest between rounds (focus on technique rather than intensity) Front Squat Sumo Deadlift High Pull Hollow Rocks/V Ups Box Jumps (20″) Push Press Core Row Rest  B) Midline Max Weighted Plank (more…)

13 Oct
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Monday WOD – Double Challenge

By: Joe Murphy – Categories: – October 13, 2013

A) WOD  For time 200 Double Unders or 500 Skips 100 Air Squats 50 Deadlift (40/25)  25 Push Jerk (40/25) 50 Close Grip Push Ups  100 Diamond Situps 500m Run

11 Oct
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Saturday WOD – No Skills…Just Deep Flexibility

By: Joe Murphy – Categories: – October 11, 2013

A) Recovery Only 1 hour of Deep Flexibility…bring your happy face!

10 Oct
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Friday WOD – Performance (The Mullet)

By: Joe Murphy – Categories: – October 10, 2013

So its game day again tomorrow. Since I have lost the ‘no more than 2 drinks bet’ with grant, this now sees the return of my long lost mullet. This WOD is in hail of the return of my long blonde locks. A) Performance WOD (The Mullet) 5 x Burpees/Pull Ups 10 x Press Ups (more…)

09 Oct
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Thursday WOD – Arms of Steel

By: Joe Murphy – Categories: – October 9, 2013

A) WOD 1a) Barbell Bench Press 3 x 20 Reps superset 1b) Ply Press Ups 3 x 20 Reps rest 1 min 2a) Bent Row 3 x 20 Reps superset 2b) High Pull 3 x 20 Reps rest 1 min 3a) Rear Delt Raise 3 x 20 Reps superset 3b) Push Press 3 x 20 (more…)