Monthly Archives: August 2015

31 Aug
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Tuesday HIIT WOD – Strong Like Ox

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

A) Strength 5 Sets of… Deadlift x 6 reps (build up, using the first 2 sets to get to a heavy working weight) Superset Turkish Get-Ups x 3 reps each arm (pause for 1 full second in each position of the get-up and focus on good positioning and stability) B) Accessory 3-4 Rounds of: Romanian Deadlifts x (more…)

31 Aug
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Tuesday WOD – Lift That Shit

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

A) Warm Up 3 Minutes Skipping 20 UW BB Deadlifts 20 Samson Lunge 20 Shoulder Rollouts 20 Glute Raise Complex 2 Minues Lumbar/Thoracic Smash 2 Minutes Lying Lumbar/Glute Stretch B) Strength Every 2 Minutes for 10 Minutes… Deadlift x 2, across. C) WOD Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders + 8 (more…)

30 Aug
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Monday HIIT WOD – “Angie” & “Karen”

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

A) WOD “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time. Complete all reps of each exercise before moving to the next. Rest exactly 2 Minutes and then… B) WOD 2 “Karen” 150 Wall Ball Shots for time

30 Aug
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Monday WOD – Meet The Girls

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

A) Warm Up 2 Minute Run 20 Shoulder Rollouts 20 UW BB HPC 3 Rounds of Cindy 3 Minutes Banded Hip Extention B) WOD “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time. Complete all reps of each exercise before moving to the next. Rest exactly 5 Minutes and then… “Eliabeth” Clean (60/40kg) Ring Dips (more…)

28 Aug
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Saturday HIIT WOD – “Fran”

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

A) WOD 1 “Fran” 21-15-9 Thrusters (45/30kg) Pull Ups Rest exactly 3 Minutes and then… C) WOD 2 Five rounds for time of: 7 Clean + Jerk/Press (45/30kg) 14 Box Jump-Overs (24″/20″) 21 KBS (32/24kg)