Author Archives: Joe Murphy

21 Jun
0

Thursday QF WOD

By: Joe Murphy – Categories: – June 21, 2017

A) Strength 3/4 Rounds of 6 Single Arm KB Press, each side  6 Double KB Front Squat, with 4 second pause at the bottom 45 Second High Plank, hands on KBs B) Accessory 3/4 Rounds of 12 Ring Push Ups 12 Overhead Plate Walking Lunges 1 Lap Farmers Carry  C) Finisher 40 KB Russian Twists (more…)

20 Jun
0

Wednesday QF WOD

By: Joe Murphy – Categories: – June 20, 2017

A) WOD 200 Meter Run as 90% effort at the start of each round then alternate between Set 1. 12 Box Jumps 12 Hanging Knee Raise Rest 1 minute Set 2. 12 Burpee Bar Touches 12 Leg Raise With Hip Drive, Rest 1 minute

19 Jun
0

Tuesday QF WOD

By: Joe Murphy – Categories: – June 19, 2017

A) Strength 3/4 rounds of 6 Sumo Deadlift, 4 second lower 6 Chest To Bar Pull Ups, use band if needed 45 Seconds Hollow Hold B) Accessory 3/4 rounds of 12 Single Leg Hip Thrust, each side from bench 12 Bent Over Row 45 Second Glute Bridge Hold, using barbell C) Core  30 Reverse Crunches, holding (more…)

18 Jun
0

Monday QF WOD

By: Joe Murphy – Categories: – June 18, 2017

A) WOD 1 Mile Run rest 1 minute  3 Stair Climbs rest 1 minute  800 Meter Run 3 Stair Climbs rest 1 minute 400 Meter Run

16 Jun
0

Saturday QF WOD

By: Joe Murphy – Categories: – June 16, 2017

A) WOD  24, 21, 18, 15, 12, 9, 6, 3 Jumping Pull Ups Box Jumps Press Ups 50 Skips after each round