Monthly Archives: October 2013

08 Oct
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Wednesday WOD – Dear Burpees…

By: Joe Murphy – Categories: – October 8, 2013

WOD 5-8 Rounds for time 8 Burpees Sprint 20m 6 Burpees Sprint 40m 4 Burpees Sprint 60m 2 burpees Sprint 80m Active Rest between rounds – slow jog to 80m line

07 Oct
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Tuesday WOD – Legs On Fire

By: Joe Murphy – Categories: – October 7, 2013

A) WOD 1a) Barbell Front Squats 3 x 20 Reps superset 1b) Jumping Squats 3 x 20 Reps rest 1 min 2a) Barbell Lunges x 20 Reps superset 2b) Jumping Lunges x 20 Reps rest 1 min 3a) Romanian Deadlift x 20 Reps superset 3b) Bridge Ups x 20 Reps rest 1 min 4a) Turkish (more…)

06 Oct
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Monday WOD – Cluster Bomb

By: Joe Murphy – Categories: – October 6, 2013

A) WOD  25-20-15-10-5 Clusters (Clean into Thruster) 40/20kg Overhead Plate Sit Ups 25 double unders or 100 single skips after each round