Monthly Archives: May 2017

31 May
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Thursday QF WOD

By: Joe Murphy – Categories: – May 31, 2017

A) Strength  3/4 Rounds of 5 Single Leg Squat to box, each side (choose a box and use plates to adjust) 5 Negative Push Ups 45 Plated Reverse Plank B) Accessory 3/4 Rounds of  10 DB Raised Front Foot Lunge, each side (use a plate for your front foot) 10 DB Seated Press 45 Second (more…)

30 May
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Wednesday QF WOD

By: Joe Murphy – Categories: – May 30, 2017

A) WOD Stairs time…. 24 Minutes AMRAP 2 Laps of the stairs 20 Ball Slams 

29 May
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Tuesday QF WOD

By: Joe Murphy – Categories: – May 29, 2017

A) Strength 3/4 Rounds of  5 Negative Pull Ups 5 Sumo Deadlifts, building  45 Seconds hollow hold B) Accessory  3/4 rounds of 10 Double DB Bent Over Rows 10 Single Leg DB Deadlifts 45 Seconds Superman Hold C) Core 25 Side Plank Dips, right side  25 Side Plank Dips, Left side 25 OH Plate Sit (more…)

28 May
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Monday QF WOD

By: Joe Murphy – Categories: – May 28, 2017

A) WOD 300 Meter Run (to the 100m sign), after each exercise AMRAP 30 Ring Rows 25Ring Push Ups 20 DB Thursters 15 Burpees    

26 May
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Saturday QF WOD

By: Joe Murphy – Categories: – May 26, 2017

A) WOD 6 Rounds for Time 9 Burpees 9 Box Jumps 9 Jumping Pull-Ups 9 Thrusters  9 Toes-to-Bar/hanging leg raise