Monthly Archives: June 2015

24 Jun
0

Monday WOD – Open 12.5

By: Joe Murphy – Categories: – June 24, 2015

A) Warm Up 3 Minute Run 20 UW BB Thruster 20 Split Squats e/s 20 Shoulder Rollouts 2 Min Couch Stretch e/s B) Strength/Skills Four Rounds Of: Bulgarian Split Squats x 6 e/s Superset Level 1 – Ring Muscle Up Progressions  Level 2 – Max Reps Kipping Ring Muscle Ups each set This is Week 3 (more…)

24 Jun
0

Saturday HIIT WOD – Miler

By: Joe Murphy – Categories: – June 24, 2015

A) WOD For Time Run 1 Mile Clean and jerk x 21 reps (scaled – High Hang / KB C+P) Run 800 m Clean and jerk x 21 reps (scaled – High Hang / KB C+P) Run 1 Mile

24 Jun
0

Saturday Benchmark WOD – “Abbate”

By: Joe Murphy – Categories: – June 24, 2015

A) Warm Up 3 Minute Run 20 UW BB Hang Clean & Jerk 20 UW BB Deadlifts 20 Shoulder Rollouts 25m Walking Lunges 25m Inchworm 3 Minute Couch Stretch B) WOD – “Abbate” For Time Run 1 mile Clean and jerk, 21 reps (70/50kg) Run 800 meters Clean and jerk, 21 reps (70/50kg) Run 1 Mile

24 Jun
0

Friday HIIT WOD – Doctor Tabata

By: Joe Murphy – Categories: – June 24, 2015

A) WOD Tabata: Sumo Deadlift (barbell or KB) C2B Pull up / Jumping C2B Pull Up / Rows Burpee Box Jump Overs Double-Under / Skipping Slams Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station.  1 Minute Rest btw stations

24 Jun
0

Friday WOD – Tabata Time

By: Joe Murphy – Categories: – June 24, 2015

A) Warm Up 3 Minute Skipping 20 UW BB Sumo Deadlifts 45 sec HSH 20 Shoulder Rollouts 45 sec Air Squats 25m Walking Lunges 3 Minute Banded Hip Extention B) Strength Four rounds of: Strict Deficit HSPU x 5 – you choose the deficit (scaled kipping, HS Hold, Wall Walks) Superset Barbell Walking Lunges x 8 (more…)