Day 2WOD 140819 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:001 ohs-warm-up and build to your 3RM-find estimated 1RM over 4 sets(BT graduates do 4×3 back squats)-rest to 15:00- 15:00-18:00 – 15 calorie row + 15 db push press + max effort jump rope18:00-21:00 – rest21:00-24:00 – jump rope + 15 calorie row + max […]
Day 1WOD 140818 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:001 power clean-warm-up and start with your 3RM-find an estimated 1RM over 4 sets-no ugly reps!(BT graduates do 4×3) when the clock hits 10:00, go for a run on trucker road -rest to 15:00, or as long as is needed to get set up- 1
Shed is CLOSED today!!! Cheer on our teams competing at Battle of the Boxes III AMRAP Fitness – Chestnut Ridge, NY
Day 4WOD 140814 warm-up – Coach’s Choice 0:00, 3:00, 6:003 ohs-warm-up/build to your number from last week and use it for all 3 sets -rest to 10:00- @ 10:00…using a 20” box and dumbbells or kbs, perform a total of 30 split squats on each leg-goal is to build strength and balance-get work accomplished in
Day 3WOD 140813 warm-up- Coach’s Choice For time:5000m rowperform burpees every 1000mLevel 1 – 9Level 2 – 12Level 3 – 15
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