Monthly Archives: July 2014

31 Jul
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Friday WOD – Its Friday Bitches

By: Joe Murphy – Categories: – July 31, 2014

A) Warm Up 100 x Double Unders Then 3 Rounds of: 15 x KB Swings 15 x Squats 15 x Push Ups B) Mobility Test – KB Swing Mob – Lacrosse Thoracic 2 mins, Hip Capsule External Rotation 2 mins Retest – KB Swing B) Strength/Skills Level 1 – Push/Split Jerk Skills – 15 Mins (more…)

30 Jul
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Thursday WOD – One Word….PAIN!

By: Joe Murphy – Categories: – July 30, 2014

A) Warm Up Lunge 25m 3 Rounds of Cindy Lunge 25m B) Mobility Test – Squat with high elbows Mob – Hip Capsule with external rotation  2 mins each side (use leg to block knee), Wrist Stretch 3 Mins Retest – squat with High elbows C) Skills Level 1 – Clean Progressions – 15 Minutes (more…)

29 Jul
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A) Warm Up 10 x Burpees 50 x Double Unders 30 x Squats 20 x Banded Good Mornings 10 x Burpees B) Skills Deadlift Skills progressing weight – 10 Minutes C) WOD 1 Every minute, on the minute, for 10 minutes: 5 Deadlifts + 5 Bar-Facing Burpees Choose a weight that you can move quickly (more…)

28 Jul
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Tuesday WOD – No Pain

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

A) Warm Up Shuttles (5,5,10,10…25,25) 15 x Push Ups Lunge 25m 15 x Squat Jumps B) Mobility Test – Squat with high elbows and knees out Mob – Front Rack Bands (2 mins), Hip Capsule – belly button to heel (2 mins) Retest – Squat with higher elbows and knees out  B) Strength Five sets of: (more…)

27 Jul
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Monday WOD – Snatch My Bitch Up

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

A) Warm Up 20 x Shoulder Rollouts 50 x Double Unders 50m Bear Crawl 50 x Double Unders 20 x OH Squats with Pipe B) Mobility Test – Overhead Squat with Pipe Mob – Double Lacrosse Thoracic – 2 mins (Hug yourself and move side to side then extend arms), Deep Side Squat (Avoid Valgus (more…)