Monthly Archives: May 2014

29 May
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Friday WOD – Wheres your Snatch At

By: Joe Murphy – Categories: – May 29, 2014

A) Warm Up Arrive 5 minutes early  Run 800 30/20/30 Banded shoulder distraction B) Skills/Strength Focus On form  4 sets, not for time, of Sumo Deadlift High Pull 8-10 Reps (heavy) Double-Unders x 60-70 reps (note sets if not performed unbroken) C) WOD Every minute, for 15 minutes (15 sets) 2 Power Snatch/Hanging Power Snatch  (more…)

28 May
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Thursday WOD – 20 Min Capacity Test

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

A) Warm Up Run 400 3 Rounds of Cindy Then Lacrosse Glute / Shoulder Flexion Distraction B) Strength Front Squat 2,2,2,2 (scaled – 5,5,5,5) Superset Toes 2 Bar / Hanging Leg Raises / Weighted V Ups x 10,10,10,10 C) WOD “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: (more…)

27 May
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A) Warm Up Run 400m Then 2-3 Rounds of Lunge 25 m Push Ups x 10 Bear Crawl 25m Squats x 10 B) Skills/Strength Front Squat Skills 10 Minutes Then Front Squat  – 10,10,10,10 Superset Tall Box Jump 6,6,6,6 C) Partner WOD 4 Rounds each, complete everything below then rest/change – You Go, I Go Shuttle (more…)

27 May
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Wednesday WOD – Pow! Pow!

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

A) Warm Up Run 400m 3 Rounds of Cindy Then Ankle Mobility/Shoulder Band Extension (two arms holding band behind you) B) Skills/Strength Three sets, not for time, of: Weighted Alternating Pistols x 10 reps (5 each leg) Handstand Walk x 15-20 Meters (scaled – wall walks x 5) Ring Dips x 10 reps (perform as slowly (more…)

26 May
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Tuesday WOD – Learn It, Lift It

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

A) Warm Up Run 400m KB RDL x 20 Inchworm 25m Glute Raises x 20 Broad Jump 25m Then Lacrosse Glute/Lumbar & Banded Good Mornings x 30 B) Skills Deadlift Skills – 10 Minutes Then build your way up to 75-80% 1RM C) WOD Three rounds for time of: 6 x Deadlifts (75-80% 1RM) 12 (more…)