190531 Friday
Day 5WOD 190531Repeat WOD 180601 5:30pm Oly Class Happy Birthday Christine!!! May Accomplishments!!!
May 2019
190531 Friday
Day 5WOD 190531Repeat WOD 180601 warm-up – Coach’s Choice A1. 10sec Assault Bike Sprint… no rest b/t A1 & A2A2. heavy sled drag, one direction… rest to 3:00 on timer, then back to A1, x 5(spin the bike @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. Workload capped @ 12:00100 hrpu200m
190530 Thursday
Day 4Partner WOD 190530 warm-up – Coach’s Choice “A” is individual work… “B” is partner WODA. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:003 unbroken power snatches + 20 wall balls(building bar is appropriate as long as reps remain unbroken)rest to 20:00 on timer, then BB. AMRAP 10:00… you go,
190529 Wednesday
Day 3WOD 190529 warm-up – Coach’s Choice A. 5 x 1 lap sidewalk loop + 20 step-ups (24”/20”)… work @ 0:00, 3:30, 7:00, 10:30, 14:00rest to 20:00 on timer, then BB. EMOM 12:00evens – 12-15cal row/skiodds – 12-15 t2bC. post WOD recovery
190528 Tuesday
Day 2WOD 190528 warm-up – Coach’s Choice A1. 20 goblet squats… increase load from 190522… rest to top of minute, then A2A2. 2 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3rest to 12:00 on timer, the BB. 5 sets @ 90% effort21 sdhp… nte 95/657 ring muscle-ups… OR…
190527 Monday
Day 1Hero WOD 190527 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
190527 Monday
Day 1Hero WOD 190527 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
