Day 3WOD 170531 warm-up – Coach’s Choice A. EMOM 15:00minute 1 – 5 push press/jerk (primary lift)minute 2 – 200m run @ 80-90% effortminute 3 – 5-7 strict/weighted ring rowsrest to 20:00 on timer, then BB. Complete workload @ 90% effort… capped @ 10:00200’ walking lunges100 double unders (90sec attempts)50 kb swings… not to exceed […]
Day 2WOD 170530 warm-up – Coach’s Choice A. EMOM 15:00minute 1 – 5 back squats (primary lift)minute 2 – 6-8 single arm row each armminute 3 – 30sec FLRrest to 20:00 on timer, then BB. AMRAP 4:00 @ 90% effort5 wall climbs (x2 inchworm push-ups)7 hrpu9 t2b/k2e/hkr/abmatsrest 1min, then CC. AMRAP 4:00 @ 90% effort10
Day 1Hero WOD 170529 warm-up – Coach’s Choice “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carry
Day 1Hero WOD 170529 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
Day 5WOD 170526 warm-up – Coach’s Choice Friday Sprint Day!Dumbbells not to exceed 50/35Workloads are capped @ 1:00!Work every 3:30 for a total of 10 sets (5 each) A1. 10sec assault bike sprint + 9 db shoulder to overhead + 12 pull-ups/jpu/ring rows(0:00, 7:00, 14:00, 21:00, 28:00)A2. 20 pistols – OR – 50 air squats
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