Monthly Archives: March 2014

14 Mar
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Saturday Performance WOD – 14.3

By: Joe Murphy – Categories: – March 14, 2014

A) Warm Up Run 400m 30/20/30 Then Foam and Lacrosse Your Life Away B) WOD 1 (14.3) Complete as many reps as possible in 8 minutes of: 60/45kg. deadlifts, 10 reps 15 box jumps, 24/20 inch 85/60kg. deadlifts, 15 reps 15 box jumps 105/70kg. deadlifts, 20 reps 15 box jumps 125/85kg. deadlifts, 25 reps 15 box jumps 145/95kg. deadlifts, 30 (more…)

13 Mar
0

Friday WOD – Take A Dip

By: Joe Murphy – Categories: – March 13, 2014

A) Warm Up Run 400m 3 Rounds of Cindy Then Front Rack Distraction and Lacrosse Anterior Shoulder/Chest B) Strength Front Squat 3,3,3,3,3 @ 90%1RM superset Ring Dips 8,8,8,8,8 (scaled – ring dips using box or standard dips off box) C) WOD Diamond Sit Ups x 30 Box Jumps x 20 (24/20″) Swings x 30 (24/20) (more…)

12 Mar
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Thursday WOD – Dead High

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

A) Warm Up Arrive 5 Minutes  400 Run Walking Lunge Rotation 25 meter Spiderman Walk 25 meter  Squat 30 Press Up 20 Sit up 10 B) Tekkers 5 Minute Sumo Dead lift High Pull C) Partner Strength With a partner, one works one rests  Superset 5 Rounds 7 Sumo Dead lift High Pull (60/40) 9 (more…)

11 Mar
0

Wednesday WOD – Power Up

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

A) Warm Up 3 Rounds of Lunge with rotation x 10 Plank Walk Out with Push Up x 10 Squats x 10 Jumping Jacks x 10 Then Lumbar/High Glute Lacrosse and Front Rack Band Distraction B) Skills Power Clean Skills Then on the minute every minute for 8 minutes (progressive) 5 x Power Cleans C) WOD (more…)

10 Mar
0

Tuesday WOD – Hands Down

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

A) Warm Up 2 Rounds of Lunge 25 mtrs Bear Crawl 25 mtrs Inchworm 25trs Broad Jump 25 mtrs Then 30 x Shoulder Passovers with PVC B) Gymnastics Skills/Strength 10 Mins on Handstand Push Up Progressions/Technique Then on the minute, every minute for 10 minutes Even – 5 Strict Handstand Press Ups (scaled – * (more…)