Day 2WOD 160531 warm-up – Coach’s Choice A. build a 3 rep power clean in 5 sets, working every 2 minutes (@ 0:00, 2:00, 4:00, 6:00, 8:00)when timer gets to 10:00, immediately begin BB. 5 sets @ 85% effort500m row200m run15 burpees3 power cleans @ 100% of A30sec FLRC. post WOD body maintenance
Ubuntu Click on it or just google it… it's way more than an operating device, and I am positive that those who live by it's meaning are not pleased that a software company is using it as a name for it's products! Ubuntu is something each of us should take some time to consider and
Day 1Hero WOD 160530 warm-up – Coach’s Choice “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings – 32kg/24kg40 ground to overhead – 95/6534 bar-facing burpees200m sandbag carry
160530 Monday – Memorial Day, 7am-8am-9am-10am Only! Read More »
Day 1Hero WOD 160530 AM heats only7am, 8am, 9am, 10am Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where he served for five years. He then joined the New York City Police Force where he worked at
160530 Monday – Memorial Day, 7am-8am-9am-10am Only! Read More »
Day 5WOD 160527 warm-up – Coach’s Choice Barbells not to exceed 45A. “Jackie”1000m row50 thrusters30 pull-upsimmediately rest walk 100m, jog back… wait for zeros on the timer, then BB. ½ “Jackie”500m row25 thrusters15 pull-upsimmediately rest walk 100m, jog back… wait for zeros on the timer, then CC. ¼ “Jackie”250m row12 thrusters7 pull-upsD. post WOD body
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