Monthly Archives: January 2014

07 Jan
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Wednesday WOD – Fun Run

By: Joe Murphy – Categories: – January 7, 2014

Option 1 A) Warm Up Run / High Knees x 4 Run / Heel Flicks  x 4 Run / Lunges x 4 Run / Sprint x 4 B) WOD Timed Run:  6.4K or 5K C) Core 3 x Max Reps Toes 2 Bar 1 Min rest between sets D) Mobility OR Option 2 A) Active (more…)

06 Jan
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Tuesday WOD – Can You Kip?

By: Joe Murphy – Categories: – January 6, 2014

A) Warm Up 16 x :20 secs Sit Ups Squat Plank Mountain Climbers Then Foam Roll B) Skills 15 minutes to work on Kipping Pull Up Progressions (Not Butterfly) C) WOD Back Squat x 10 EMOTM for 10 Minutes (60/40kg)  Squats going for power and speed Rest 3 mins Then Pull Up x 3 Burpee (more…)

05 Jan
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Monday WOD – Ouch!

By: Joe Murphy – Categories: – January 5, 2014

A) Warm Up 30/20/30 Then 5 Rounds of: HRPU x 10 Sit ups x 20 Then Quad Smash B) Strength Back Squat 5,5,5,5,5 at 80% 1RM superset with Strict DH Pull Ups 5,5,5,5,5 C) WOD Tabata: 20/10 x 8 1:00 rest Swing Push Press (45/30kg) Burpee straight into Thruster 3,3,3,3,3 (60/40kg) EMOTM D) Mobility Rest (more…)

03 Jan
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Saturday Performance WOD – “Nutts”

By: Joe Murphy – Categories: – January 3, 2014

A) Warm Up Run 400m 30/20/30 Then  Foam Roll like a Mother f****r! B) WOD “Nutts“ For time: 10 Handstand push-ups 15 Deadlifts (115kg) 25 Box jumps (30 inch box) 50 Pull-ups 100 Wallballs (9k) 200 Double-unders or 600 Skips Run 400 meters with a 20 kilo plate

02 Jan
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Friday WOD – Walky, Walky

By: Joe Murphy – Categories: – January 2, 2014

A) Warm Up Run 400m Run/Lunge Run/Crab Walk Run/Bear Crawl Run/Inchworm Then Lumbar Foam Roll / 1-leg Deadlift Glute Activation x 15 Reps each side B) Skills 15 mins Practicing Wall/Handstand Walks Then Handstand Walk x 100m or Wall Walks x 10 For Time C) WOD Tabata: 20/10 x 16 Deadlift (100/70kg) Burpee D) Mobility (more…)