180531 Thursday
Day 4WOD 180531 Happy Birthday Christine!!!
May 2018
180531 Thursday
Day 4WOD 180531 warm-up – Coach’s Choice A1. 1 heavy back squat @ 21X1 tempo… no rest b/t A1 & A2A2. Choose an activity you love, or mix and match…1:00 – row/bike/ski – OR – 200m runrest to 3:00 on timer, then back to A1, x 5(squat @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00
180530 Wednesday
Day 3WOD 180530 warm-up – Coach’s Choice A. 5 x AMRAP 1:00 – burpee to target @ 90% aerobic effort, rest 1:00 b/t setsrest to 12:00 on timer, then BB. 5 x AMRAP 1:00 – db g2oh (50/35) @ 90% aerobic effort, rest 1:00 b/t setsrest to 25:00 on timer, then CC. AMRAP 5:00 @
180529 Tuesday
Day 2WOD 180529 warm-up – Coach’s Choice A1. 8 strict press… unbroken reps… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort9
180528 Monday
Day 1Hero WOD 180528 7, 8, 9 & 10 AM CLASSES TODAY!!! 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
180528 Monday
Day 1Hero WOD 180528 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
Week of 180528 Preview
Day 1Hero WOD 180528 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 2WOD 180529 warm-up – Coach’s Choice A1. 8 strict press… unbroken reps… rest to top of minute,
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