Author Archives: Joe Murphy

09 Jun
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Saturday QF WOD

By: Joe Murphy – Categories: – June 9, 2017

A) WOD  For Time 200 Meter Plate Run (outside) 40 Plate Box Step Ups  200 Meter KB Farmer Carry 40 DB Thrusters  200 Meter Plate Run  40 Plate Burpees 200 Meter Dumbbell Farmer Carry  40 Ball Slams  200 meter Plate Run

08 Jun
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Friday QF WOD

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

A) WOD 7 Rounds for Time 29 Wall Balls 6 Alt DB Clean & Jerks 13 Jumping Pull Ups

07 Jun
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Thursday QF WOD

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

A) Strength  3/4 Rounds of 6 Double KB Front Rack Lunges, each side  6 Single Arm Ring Rows, each side 45 Seconds Extended Arm Plank B) Accessory 12 KB Front Squat 12 Ring Rows High Pull 12 Weighted V-Ups C) Core Alt Tabata Plank Walk Ups Superman Hold  

06 Jun
0

Wednesday QF WOD

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

A) WOD alternate sets every 3 minutes Set 1. 20 KB Swings 10 Burpees 5,5,10,10,15,15,10,10,5,5 Shuttles Set 2. 20 Jump Squats 10 Walkout Push Ups 200 M Row        

05 Jun
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Tuesday QF WOD

By: Joe Murphy – Categories: – June 5, 2017

A) Strength  3/4 Rounds of 6 Deadlift building 6 Clapping Push Ups 45 Second Hollow Rock B) Accessory  3/4 Rounds of 12 Single Leg Hip Thrusts, each side from bench 12 BB Strict Press, go light  45 Seconds Flutter Kick C) Core  2 Rounds 30 Seconds on each L- Sit Hold Star Plank R Star (more…)