Monthly Archives: October 2014

24 Oct
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Saturday WOD – Filthy Fifty

By: Joe Murphy – Categories: – October 24, 2014

Olympic Lifting Club  Clean and jerk A) Warm Up Shuttles B) Skills Jerk feet skills refresher Squat clean refresher C) Strength Build upto 75% 1 RM Split Jerk then 10 Split Jerk @ 70 – 75% 1 RM then 1 RM   WOD For time: 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12) 50 (more…)

23 Oct
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Friday WOD – Yeeeeeeee Ha Partner

By: Joe Murphy – Categories: – October 23, 2014

A) Mobility  Hip Capsule external rotation 2 minutes total  Double handed overhead banded distraction 2 minutes total  B) Warm Up 10 Wall Balls after every exercise  25 Meter Lunge 25 Meter Spiderman Walk 25 Meter Duck Walk 25 Meter Lunge C) Partner WOD For time 300 Wall Balls  Then 21-15-9-9-15-21 Thrusters (50/30) Pull Ups Then (more…)

22 Oct
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Thursday WOD – Fran???!!!

By: Joe Murphy – Categories: – October 22, 2014

Arrive 5 minutes early, get the racks out, mobilise and warm up by 6.10 A) Mobility Wall sit baby pose 2 minutes Barbell ankle stretch 2 minutes B) Warm Up 100 DUs 3 Rounds Cindy  C) Strength Every 90 seconds for minutes, for 9 minutes (6 sets) Back Squat *Set 1 – 5 reps @ (more…)

21 Oct
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Wednesday WOD – Battle

By: Joe Murphy – Categories: – October 21, 2014

Arrive 5 minutes and complete mobility and warm up before 6.10 A) Mobility Single arm banded shoulder extension 2 minutes total Bottom Squat 2 minutes  B) Warm Up Shuttles x 4 (5,5,10,10,15,15,20,20) Walking Lunge 25 meters Crab Walk 25 meters Bear Crawl 25 meters   C) Skill/Strength EMOTM for 10 Minutes  Jerk (Split optional) x (more…)

20 Oct
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Tuesday WOD – Did Someone Say Front Squat…

By: Joe Murphy – Categories: – October 20, 2014

A) Mobility Front Rack 2 Minutes total Hip capsule 2 Minutes total  B) Warm Up 2 Rounds 5 Burpees 10 Squat Jumps 50 DUs C) Strength Every 90 seconds for 15 minutes (10 sets) of Power Clean + Squat Clean + Front Squat Progressively Heavier  D) WOD 100 double-unders front squats, 21 reps (45/30) push (more…)