Author Archives: Joe Murphy

15 Jun
0

Friday QF WOD

By: Joe Murphy – Categories: – June 15, 2017

A) WOD A EMOM x 12 Evens: 100 M Row 100% Effort  Odds: 15 Heavy Wall Balls  B) WOD B EMOM x 10 Evens: 10/8 Calories Assault Bike Odds: 15-20 Heavy Russian Swings  

14 Jun
0

Thursday QF WOD

By: Joe Murphy – Categories: – June 14, 2017

A) Strength 3/4 Rounds of 6 DB Single Leg Deadlifts, each side 6 Negative Pull Ups, use bands if needed 45 Seconds High Plank Shoulder Taps B) Accessory 12 Double KB Sumo Dead Lifts 12 KB Row, each side 45 Second Flutter Kick C) Core 3 Laps Farmers Carry 20 Double Leg Squat Thrust each (more…)

13 Jun
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Wednesday QF WOD

By: Joe Murphy – Categories: – June 13, 2017

A) WOD change every 3 minutes Set 1 Row, 20 on, 10 off x 6 Set 2 20 Cal Assault Bike 10 Burpees Set 3 4, 3, 2 Floor To Standing Rope Climbs 10 Press Ups in between rounds

12 Jun
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Tuesday QF WOD

By: Joe Murphy – Categories: – June 12, 2017

A) Strength 6 Single Arm DB Push Press, each side 6 Pause Back Squat, 4 seconds in bottom position Wall Sit 45 seconds, med ball above head B) Accessory 12 BB Front Lunge, each side 12 Push Ups on DBs 45 Second L-Sit hold, Rings or Bar C) Core 21, 15, 9 Side Plank, with (more…)

11 Jun
0

Monday QF WOD

By: Joe Murphy – Categories: – June 11, 2017

A) WOD  The Run… 2 x 400 rest 1 minute 2 x 300 rest 45 seconds 2 x 200 rest 30 2 x 100 rest 15 B) Finisher 20-15-10 KB Russian Twists Hanging Knee Raises Diamond Sit Ups