Monthly Archives: March 2014

03 Mar
0

Tuesday WOD – seepruB detrevnI

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

A) Warm Up Arrive 5 minutes minutes early Run 400 2 Rounds Inchworm 12.5 meters Lunge Rotation 12.5 meters  B) Strength  Superset 5-5-5-5-5 Deadlift  80%1RM 3 Handstand Pressups C) Skills 5 Minutes Inverted Burpees D) WOD 15 Minute AMRAP 3 Power Cleans (65/45) 6 Inverted Burpees 9 Front Squats E) Power Hour  Snatch from blocks (more…)

02 Mar
0

Monday WOD – Last Chance

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

A) Warm Up  Arrive 5 minutes early Run 400 30/20/30 Bear Crawl 25 meters Lacrosse Ball Shoulder Smash B) Skills 5 Minute hand position for skips and double under technique C) Accessory  150 Double Unders 4 Minute Cap D) Strength  Strict Press 5-5-5-5-5 80% 1RM E) WOD 10 Minute AMRAP 7 Pull Up 14 Push (more…)