Monthly Archives: May 2015

31 May
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Monday HIIT WOD – Don’t Skip Mondays

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

A) WOD Double DU “Annie” For time: 100-80-60-40-20 Double Unders (double reps for singles) 50-40-30-20-10 Sit ups Rest 1 Minute B) WOD 2 For time 5 Box Jump Burpee Slams (holding ball, jump to box, jump off, slam, burpee, repeat) 400m Run 10 Box Jump Burpee Slams 400m Run 15 Box Jump Burpee Slams 400m Run  

31 May
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Monday WOD – Double Annie

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

A) Warm Up Skipping for 3 minutes 20 UW BB Back Squat 45 sec Wall Sit 20 Push Ups 45 sec Duck Walk 3 min Murphy Ankle Mob B) Strength Four rounds not for time of: Back Pause Squats x 6, climbing (pause for 2 seconds in the hole of each squat) Superset Max Ring Push Ups (more…)

29 May
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Saturday HIIT WOD – Descending Ladder

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

A) WOD 21-18-15-12-9-6-3 reps of: KB Goblet Squat(24/16kg) Double-under / Skips x 2 Deadlift (60/40kg) Box jump (24/20″) Begin each round with a 50 meter Bear crawl

29 May
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Saturday Hero WOD – “Carse”

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

A) Warm Up 3 Minutes Skipping 25m Bear Crawl 20 UW BB Squat Clean 20 UW BB Deadlifts 20 1-leg Glute Raises  20 Banded Good Mornings 2 Mins Couch Stretch e/s B) WOD 21-18-15-12-9-6-3 reps of: Squat clean (45/30kg) Double-under Deadlift (85/60kg) Box jump (24/20″) Begin each round with a 50 meter Bear crawl

28 May
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Friday HIIT WOD – Chest Slaps

By: Joe Murphy – Categories: – May 28, 2015

A) WOD 4 RFT 18 KBS (24/16kg) 15 Plyometric Chest Slap Push ups 12 Strict Pull ups/Rows 9 Ring Dips / Box Dips 6 Med Ball Jumping Lunges e/s (9/7kg) 300m Run