160425 Monday
Day 1WOD 160425 Sgt. Hussein Sara Newark Police Department Read more about the 2016 Police Unity Tour
April 2016
160423 Saturday – Masters of the Shed Competition Day!!
Day 6WOD 160423 Click here for the Leaderboard!! Happy Birthday Mike!!!
160423 Saturday – Masters of the Shed Competition Day!! Read More »
160422 Friday
Day 5WOD 160422 warm-up – Coach’s Choice A. @ 80-90% effort, perform workload for time… capped @ 5:00500m row30 power cleans… barbells not to exceed 125/85rest to 10:00 on timer, then BB. @ 80-90% effort, perform workload for time… capped @ 5:0021-15-9shoulder to overhead… barbells not to exceed 95/65burpees over barrest to 20:00 on timer,
160421 Thursday
Day 4WOD 160421 warm-up – Coach’s Choice A1. 4 tgu, total reps, alt arms… no rest b/t A1 & A2A2. 30sec SB (L) + 30sec SB (R), rest 30sec then back to A1, x 4rest as needed, then B… use bumper plate for oh walking lungesB. 1 set every 4:00 @ 90% effort… work @
160420 Wednesday
Day 3WOD 160420 warm-up – Coach’s Choice A1. pulling strength segment… choose a workload, rest to top of minute, then A2-5 weighted chin-ups-7 strict chin-ups-5 ring rows @ 50X2A2. 5 RFESS db thrusters, no rest b/t legs, back to A1 @ 3:30 & 7:00rest to 15:00 on timer, then BB. 6 sets @ 90% aerobic
160419 Tuesday
Day 2WOD 160419 warm-up – Coach’s Choice A. 5 x 15sec AD sprint @ 100% effort, rest 2:45 b/t sets… sprint @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 20:00 on timer, then BB. EMOM 10:003 power snatch… barbells not to exceed 135/9525 double unders – OR – 8 bjsd (24”/20”)C. @ 30:00 on timer, cash-out
