Monthly Archives: October 2014

30 Oct
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Friday WOD – Last Chance

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

A) Mobility 30 Shoulder roll outs lacrosse shoulder smash 2 minutes B) Warm Up Shuttles 4 x (5,5,10,10,15,15,20,20) 20 Wall Balls 20 Single Leg Bridge Ups 10 Goal Post Push Ups C) Holds  10 Minutes Handstand Holds 1 minute on 1 minute off  Or Handstand Walks Max Effort rest 60 D) WOD  “Life is Beautiful”  (more…)

29 Oct
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Thursday WOD – The Pull Up

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

Dedicated to Paula for being a massive help to me whilst Joe has been away and finding us a new home 🙂 A) Mobility  Overhead Banded Lat Stretch 2 minutes  Double Handed Overhead Shoulder Extension 2 minutes  B) Warm Up 3 Rounds of Cindy 100 DUs C) The Partner Pull Up Challenge  14 minute AMRAP Pull (more…)

28 Oct
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Wednesday WOD – Squatius Cleanius

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

A) Mobility  Bottom Squat 2 minutes Double Lacrosse ball on T-Spine 2 minutes B) Warm Up 10 Walkout Press Ups 50 Meter Bear Crawl 50 Meter Spiderman Walk 10 Squat Jumps C) Strength Five sets of Front Squat x 3-4 reps @ 4111 (4 second lower) superset Weighted Negative Push Ups 8 reps D) WOD  (more…)

27 Oct
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Tuesday WOD – The Blues

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

Arrive 5 minutes early and complete mobility and warm up before 6.10 A) Mobility Wrist Stretch 2 minutes total  Hip Capsule 2 minutes  B) Warm Up Shuttles 4 x (5,5,10,10,15,15,20,20) 2 Rounds 10 Press Ups HOG 10 Ring Rows 10 Shoulder Roll Outs   C) Team WOD 1 12 Minutes  1 Person runs the shuttles (more…)

26 Oct
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Monday WOD – 5

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

arrive 5 minute early and complete mobility and warm up before 6.10 A) Mobility  Double overhand banded shoulder stretch 2 Mins B) Warm Up 50 Meter Walking Lunge  20 Squats  20 HOG Press Ups  50 Meter Walking Lunge  C) Strength  EMOTM for 16 minutes Alternating Minutes  Odd – Russian Kettlebell Swing (HAP) Even – Strict Shoulder (more…)