Monthly Archives: February 2014

06 Feb
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Friday WOD – Fran Friday

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

A) Warm Up 3 Rounds of Single Skips – 1:00 Minute Squats x 20 Then Shoulder Band Distraction B) Skills 10 Minutes Kipping Pull Up Skills C) Strength Sumo Deadlift High Pull 5-5-5-5-5 Superset with 15 True Press Ups D) WOD “Fran” E) Mobility Rest F) Power Hour Overhead Squat 5,5,5,5,5 @ 80%1RM EMOTM Split Jerk 5,5,5,5,5 (more…)

05 Feb
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Thursday WOD – Double Trouble

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

A) Warm Up Jumping Jack :15 Squat :15 Mountain Climber :15 Jump Squat :15 30/20/30 Foam Roller Leg Smash & Shoulder Distraction B) Technique  5 Minute Overhead Squat Tekkers C) WOD 1 5 Rounds for time 5 Overhead Squat/Front Squat (60/40) 10 Sumo Deadlifts 20 Double Unders C) WOD 2 (45/30) 7 Rounds for time (more…)

04 Feb
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Wednesday WOD – One Punch Machine Gun

By: Joe Murphy – Categories: – February 4, 2014

A) Warm Up Run 400  30/20/30 B) Technique  15 Minuets Snatch Tekkers C) WOD  20 Minute AMRAP 15 Wall Ball (9/7) 10 Power Snatch (35/20) Run 200  D) Mobility  Hold bottom squat for 5 minutes   

03 Feb
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Tuesday WOD – Walk On the Wall Side

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

A) Warm Up 30/20/30 Lacrosse Ball Shoulder Smash With Kettlebell 3 Rounds Swing 10 H2H Clean 5/5 H2H Snatch Push Up 10 B) Strength Push Jerk 5-5-5-5-5 80% 1RM C) Accesory  Wall Walk 10  D) WOD 21-15-9 American Swing Slam (9/7) Burpee E) Mobility  Hip Capsule Stretch F) Power Hour Clean 5-5-5-5-5 80% 1RM FSQ (more…)

02 Feb
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Monday WOD – Get Cleaning

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

A) Warm Up 30/20/30 With empty barbell 5 Rounds Muscle Clean (from shin) 3  Muscle Clean to Front Squat 3 Clean 3 Jerk 3 Quad and Lumbar smash B) Strength Back Squat 5-5-5-5-5 EMOTM 80% 1RM C) WOD 70/50 Clean and Jerk (Squat) 30 D) Core  3 Rounds 15/10 Overhead Plate Sit Ups 15 Side (more…)