Monthly Archives: June 2015

02 Jun
0

Wednesday WOD – “Kelly”

By: Joe Murphy – Categories: – June 2, 2015

A) Warm Up Run for 3 minutes 45 secs of Lunges 45 sec Ankle Circles 45 secs Air Squats 2 minutes e/s Calf/Soleus Mob against Bar B) Power Find your Max Height Box Jump from seated position C) WOD “Kelly” 5 RFT: 400m Run 30 Box Jumps (24/20) 30 Wall Balls(9/7kg) D) Core Four sets of: 45 (more…)

01 Jun
0

Tuesday HIIT WOD – Pause A Minute

By: Joe Murphy – Categories: – June 1, 2015

A) Strength Four sets of: Pause Back Squat x 8 reps (hold for 2 seconds at bottom position) Seated KB/DB Shoulder Press x 8 reps (sit vertical torso on box) B) Accessory Barbell Split Squat x 10 reps each leg (3 second lower – off rack) Nose-to-Wall Handstand Hold x 45-60 seconds Supine Ring Row x 10 reps (get as (more…)

01 Jun
0

Tuesday WOD – I Fancy A Dip

By: Joe Murphy – Categories: – June 1, 2015

A) Warm Up 2 Minute Run 25m Crab Walk 25m Bear Crawl 25m Spiderman  25m Inchworm 3 Minutes Shoulder Extention Mobility B) Skills Level 1 – Kipping Ring Dip Progressions Level 2 – 3-4 sets of: 3 Weighted Dips, 3 Strict Dips, Max kipping Dips (perform all the weighted, strict and kipping as one big set without coming (more…)