Day 3WOD 140514 warm-up – Coach’s Choice 0:00 – 3 front squats2:30 – 3 front squats5:00 – 3 front squats7:30 – 3 front squats10:00 – 3 front squatsstrength notes:-first set should be at weight of last set from last week-establish a 3 rep number over the course of 5 rounds, ~ 10-15# heavier than last […]
Day 2WOD 140513 Congrats Hussein!!! Police Unity Tour ~ 400 Miles (NY Freedom Tower – Police Memorial in Washington, DC)
Day 2WOD 140513 warm-up – Coach’s Choice For time:2 rounds of:400m row200m run -rest 3:00- 2 rounds of:20 pull-ups OR 10 muscle-ups20 t2b/k2e OR 15 toes thru rings -rest 3:00- 30 power cleans + 30 burpee bar hopsL1 – 95/65L2 – 115/75Rx’d – 135/95SK – 155/105 notes:-in the second workload, muscle-uppers must do toes thru
Day 1WOD 140512 warm-up – Coach’s Choice 0:00 – 3 deadlifts2:30 – 3 deadlifts5:00 – 3 deadlifts7:30 – 3 deadlifts10:00 – 3 deadliftsstrength notes:-first set should be at weight of last set from last week-establish a 3 rep number over the course of 5 rounds, ~ 10-15# heavier than last week -rest accordingly- push/pull cluster2
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140511 Happy Mother’s Day! Read More »
Shed is CLOSED today for: 3rd Annual Dylan's Dinosaur Stomp – 5K Run/Walk and Family Day
Day 4WOD 140508 warm-up – Coach’s Choice For time:1000m row @ 85% effortthen…10 rounds of:15 wall ball5 power snatchL1 – 95/65Rx’d – 115/75SK – 135/95
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