Monthly Archives: February 2014

12 Feb
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Thursday WOD – Power Hour Crew…It’s Bench Time!

By: Joe Murphy – Categories: – February 12, 2014

A) Warm Up Arrive 5 mins before then Run 400m Foam Roll/Lacrosse Tight Areas Then 3 Rounds of Cindy Then Shoulder Band Distraction B) Skills 10 Mins practicing Handstand Push Ups/Wall Walks C) Strength Romanian Deadlift – 5/5/5/5 (Progressive) * 4 sec Eccentric Phase superset Strict Handstand Push Ups on Plates – 5/5/5/5 (Scaled – (more…)

11 Feb
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Wednesday WOD – Put Your Pistol Away

By: Joe Murphy – Categories: – February 11, 2014

A) Warm Up Arrive 5 mins before then… 400m Run Foam Roll tight areas Then 5 Minute AMRAP Walking Lunges x 10 Push Ups x 10 Walking Lunges x 10 Sit Ups x 10 Then Ankle Dorsiflexion Mobility B) Skills 10 Minutes working on Pistols Then 5 Rounds of 5 Pistols each leg Superset 3 (more…)

10 Feb
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Tuesday WOD – Shuttle Up

By: Joe Murphy – Categories: – February 10, 2014

A) Warm Up Arrive 5-10 Mins early and then… Run 400m Lacrosse/Foam Roll tight areas Then 4 Rounds of: Plank : 15 Side Plank L : 15 Side Plank R : 15 Plank Walk Up : 15 Then Lacrosse Ball Glute B) Skills Spend 5-10 Minutes working on Double Unders Then  100 x Double Unders (more…)

09 Feb
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Monday WOD – Five to One

By: Joe Murphy – Categories: – February 9, 2014

A) Warm Up Run 400 2 Minute lacrosse or foam roll any tight areas 30/20/30 Bear Crawl 25 meters Inch Worm 10 meters B) Strength With Partner  Superset Ring Push Up 10-10-10-10-10 Swing (Russian) 10-10-10-10-10 C) Accessory  Strict Bar MU 1-1-1-1-1-1-1-1-1-1 or MU Transitions or Ring Rows 10-10-10-10-10 D) WOD Run 800 50 American Swing  (24/16) (more…)

07 Feb
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Saturday Performance WOD – “Bradley”

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

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, (more…)