Monthly Archives: March 2015

31 Mar
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Wednesday HIIT WOD – Inside Your Head

By: Joe Murphy – Categories: – March 31, 2015

A) WOD 1km Run Then With a running clock 21-15-9: Thrusters (45/30kg) Jumping Med Ball Lunges e/s (9/7kg) then… 21-15-9: KB American Swings (24/16kg) Burpees Over Bar then KB Farmers Walk for Max distance

31 Mar
0

Wednesday WOD – Hows Your Skills

By: Joe Murphy – Categories: – March 31, 2015

A) Warm Up 3 Minute Run/Row 20 Burpees 20 Lunge w/rotation 3 minutes each side Calf/Achilles Stretch against pole B) Skills 5-7 Rounds NOT for time of: 10m HS Walk – length of studio (scaled – 3 x Wall Walks) 5 Strict L-Pull ups (scaled Max Effort – L-Sit hold hanging from bar, scale further (more…)

30 Mar
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Tuesday HIIT WOD – Strong Kitteh!

By: Joe Murphy – Categories: – March 30, 2015

A) Strength 1a) Back Squat x 5 1b) Alternating Pistol Squat to Box x 12 2a) Deadlift x 5 2b) Double KB RDL x 12 3a) KB Box Step Up w/high knee drive x 5 e/s 3b) KB Russian Swings x 12 (HAP) B) Core 1 Minute Hollow Rock 1 Minute Superman 3 Minute High (more…)

30 Mar
0

Tuesday WOD – Keep Hold

By: Joe Murphy – Categories: – March 30, 2015

A) Warm Up 3 minute row 20 UW BB Hang Squat Cleans 20 H/L PVC Wrap Arounds 20 Forward Lunge with Rotation 2 minute/side Tricep Distraction B) Barbell Conditioning EMOMx10: 3 Hang Squat Cleans at 80% Then EMOMx7: Min 1: 7 Thrusters Min 2: 6 Thrusters Min 3: 5 Thrusters Min 4: 4 Thrusters Min (more…)

29 Mar
0

Monday HIIT WOD – Wait A Minute!

By: Joe Murphy – Categories: – March 29, 2015

A) WOD EMOTM for 24 Mins Min 1 – 15/10 Decline Supine Rows OR 20/15 Calorie Row Min 2 – 10/8 Box Jump Burpees (24/20″) Min 3 – 200m/150m Run  Min 4 – 50 Double Unders or 100/80 skips Scale as needed