Monthly Archives: March 2017

08 Mar
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Thursday QF WOD

By: Joe Murphy – Categories: – March 8, 2017

A) Strength 3/4 rounds of 5 RDL 10 Double Leg Hip Thrust  45 Seconds Weighted Reverse Plank B) Strength 3/4 rounds of 5 Chin Ups 10 BB Bent Over Rows 30 Seconds Weighted Side Plank, each side C) Core 3 Laps Double KB Waiter Carry 20 Leg Raise, each lap

07 Mar
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Wednesday QF WOD

By: Joe Murphy – Categories: – March 7, 2017

A) WOD  6 Rounds for time of 10 Hollow Rocks 10 T-Push Ups 200 Meter Row 10 KB Swings 10 Burpees 0.4 Assault Bike rest 30 seconds

07 Mar
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Wednesday CF WOD – Deadlifts

By: Joe Murphy – Categories: – March 7, 2017

Programming Note I have included deadlift today as the strength piece. It has yet to pop up in the Open so makes sense to work on this. The conditioning is all energy system intervals and breathing, working through Alactic, Lactic & Aerobic. Your in charge of the RPE (rate of percieved exertion), 1 is ‘piece (more…)

06 Mar
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Tuesday CF WOD – 6 Minute Intervals

By: Joe Murphy – Categories: – March 6, 2017

Programming Notes Basic MAP todaywith high turnover. 6 mins on, 6 mins off. You will repeat WOD 1 at the end again, if your hitting the same reps as you did first time around you know you have kept your efforts aerobic today. A) Warm Up 15 Mins 3 Min Skipping, Ankle/Calf Mobility, Shoulder Flexion (more…)

06 Mar
0

Tuesday QF WOD

By: Joe Murphy – Categories: – March 6, 2017

A) Strength 5 Double KB Front Squat, 5 second pause at the bottom 10 Double KB Static Lunges, each side 15 KB Russian Twist B) Strength 5 Double KB Push Press 10 Double KB Push Up (KBs on the floor, hold onto the KBs instead of putting your hands on the floor) 15 KB V-Ups C) (more…)