Monthly Archives: February 2014

28 Feb
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Saturday Performance WOD – Open Workout 14.1

By: Joe Murphy – Categories: – February 28, 2014

A) Warm Up Run 400m 30/20/30 Then Foam Roll Everything! B) Workout 14.1 30 Double Unders (scaled – 90 single skips) 15 Power Snatch – 35/20kg (scaled – Push Press) 10 Minute AMRAP C) Finisher WOD 21/15/9 Shuttle with Up/Down Ring Rows/Pull Ups Wall Balls (9/7kg) Diamond Sit Ups D) Mobility

27 Feb
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Friday WOD – Ground To Overhead

By: Joe Murphy – Categories: – February 27, 2014

A) Warm Up Run 400m Then 4 Rounds of:  Jumping Jacks : 15 Squats : 15 Push Ups : 15 Plank : 15 Then  Lacrosse Shoulders B) Skills GTOH Practice (Ground to Overhead) In this time you must figure out the Weights to be lifted in WOD. C) WOD 17 min AMRAP 40 Burpee to Plate (more…)

26 Feb
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Thursday WOD – Pinkys Up

By: Joe Murphy – Categories: – February 26, 2014

A) Warm Up Run 400m Then 3 Rounds of: Lunges x 10 Push Ups x 10 Squats x 10 Sit Ups x 10 Then Shoulder Band Extention B) Skills 10-15 Mins practicing Toes 2 Bar C) WOD 5 Rounds for time (25 min Time Cap) 5 Overhead Squat (60/40kg) – scaled (Overhead Plate Lunges x 5 each (more…)

25 Feb
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Wednesday WOD – Flex It Out

By: Joe Murphy – Categories: – February 25, 2014

A) Warm Up 30/20/30 Then 4 Rounds Complex with bar Deadlift Muscle Clean Clean Push Jerk Strict Press Then Shoulder Band Distraction B) Skills Work on Clean and Jerk Skills for 10-15 minutes progressing to weight used in WOD Floor to Hang position x 3 High Pull x 3 Power Clean x 3 Squat Clean (more…)

24 Feb
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Tuesday WOD – Sumo Time

By: Joe Murphy – Categories: – February 24, 2014

A) Warm Up Run 400 30/20/30 Then Thoracic and Shoulder Smash B) Strength Sumo Deadlift 3,3,3,3,3 (Establish 3RM) Superset with Ring Dips 5,5,5,5,5 (Weighted or Assisted) C) WOD Strict Pull Up/Ring Row x 5 True Push Up x 10 Wall Ball x 15 AMRAP: 20 Minutes D) Core 3 Rounds 15 T2B or V Ups (more…)