Monthly Archives: November 2013

28 Nov
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Friday WOD – Performance (Hogan)

By: Joe Murphy – Categories: – November 28, 2013

1) Wod  5 Rounds For Time  800 Meter Run 30 Kettlebell Swings 30 HOG Press Ups 

27 Nov
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Thursday WOD – Legs o No

By: Joe Murphy – Categories: – November 27, 2013

1) Strength  Go Heavy Box Step Ups with Reverse Lunge 5 x 5 each leg Box Front Squat 5 x 5 Box Split Squat 5 x 5 2) Midline 3 rounds Single Arm Bench Press 8 each side Bar Press Ups Fail 3) Finisher 2 Rounds Wall Holds 1 min Diamond Sit Ups  1 min

26 Nov
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Wednesday WOD – Switch

By: Joe Murphy – Categories: – November 26, 2013

1) WOD 30 Seconds work 15 seconds rest x 12 Switch between Single Arm kettlebell/dumbell Thrusters Burpees 30 Seconds work 15 seconds rest x 12 Switch between Deadlifts Tuck Jumps 2) Finisher 15-12-9 Side Plank Rotations Plank Walk Ups  

25 Nov
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Tuesday WOD – It’s Back

By: Joe Murphy – Categories: – November 25, 2013

1) Strength Go Heavy Sumo Deadlift 6 x 5 reps Upright Row 6 x 5 reps Good Morning 6 x 5 reps 2) Midline  4 Rounds of Kettlebell Rengade Row 8 Each Side Incline Box Press Up Failure 3) Core 4 Rounds 30 Seconds on each Overhead Plate Sit Up Leg Raise With Push Up (more…)

24 Nov
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Monday WOD – Running Late

By: Joe Murphy – Categories: – November 24, 2013

1) WOD 3 Rounds with 1 minute rest in-between rounds On each exercise 50 Seconds work, 10 seconds change over 10 Meter shuttles with up downs Box bunny hops  Walk out press ups Skips Air squats  2) Finisher 21-15-9 Hollow rocks  Side dips