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Day 6WOD 140607Repeat WOD 140121 warm-up – Coach’s Choice 8 rounds of tabata ring dipsrest to 5:00, then…1:00 – max effort ohs – 75/45 -rest 3:00- 8 rounds tabata pull-upsrest to 5:00, then…1:00 – max effort thrusters – 75/45 -rest 3:00- 8 rounds tabata row (calories)rest to 5:00, then…1:00 – max effort t2b or abmat […]

Day 4WOD 140605Repeat WOD 140130 warm-up – Coach’s Choice 8 rounds tabata mash-up of:push press/jerkair squatsL1 – 45/15Rx’d – 75/45SK – 95/65 rest to 10:00… 3 rounds for time of:500m rowrest – 1:00   Download OLY 140605

Day 3WOD 140604Repeat WOD 140128 warm-up – Coach’s Choice barbell levels (no racks):L1 – 50-65% of your bodyweightRx’d – 75-85% of your bodyweightSK – 100% of your bodyweight Complete the entire workload for time (total time is your score, rest periods included):21 hrpu9 back squats12 t2b/k2e9 power cleans30 double unders (x3 singles)-rest exactly 3:00-9 power

Day 2WOD 140603Repeat WOD 140312 warm-up – Coach’s Choice 3 rounds of:2:00 – max distance row2:00 – rest -rest 5-10:00… prep for WOD- For the following workload, the barbell is set at 95/65… scale down from there.  In addition, the sub for 30 muscle-ups is 20 pull-ups & 20 ring dips 30 snatches for time…

Day 1WOD 140602Repeat WOD 140226 warm-up – Coach’s Choice AMRAP in 10:00 of: (100% effort)4 rope ascents – 15’ or planks (same reps for each)20 box jump up & over/step-ups up & over – 24”/20”30 ground to overhead – 75/55 (scale accordingly, no scaling up)40 wall balls – men, 20# to 10’ target… women, 14#

Day 4WOD 140529 warm-up – Coach’s Choice 1 front squat @ 0:00, 2:30, 5:00, 7:30, 10:00 -rest accordingly- EMOM for 20:00 of:on the evens – 3 power clean + 5 burpee bar hopson the odds – 6 deadlifts + 5 box jump up & overs – 24”/20”notes:-use same barbell wt. for power clean and deadlift-full

Day 3WOD 140528 warm-up – Coach’s Choice 1 deadlift @ 0:00, 2:30, 5:00, 7:30, 10:00 -rest accordingly- 4 rounds for time of:20 shoulder to overhead – 75/50400m run20 ohs – 75/50cash-out = L1 – 50 hrpu, Rx’d – 30 (rx’d) ring dips, SK – 15 ring muscle-ups ring dips must be rx'd, no bands no

Day 2WOD 140527 warm-up – Coach’s Choice 1 strict press @ 0:00, 2:30, 5:00, 7:30, 10:00 (use racks) -rest to 12:00- 12:00-17:00 – practice/build/establish 3 rep front rack & overhead step-up, based on levels provided for upcoming EMOM @ 17:00…EMOM for 10 minutes of:on the odds – 1 hang squat clean + 3 front rack

    "Gary J. Buro"For time:200m sandbag carry34 bar-facing burpees60 wall balls50 kettlebell swings – 32kg/24kg40 ground to overhead – 95#/65#34 bar-facing burpees200m sandbag carry 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.

Day 6 WOD 140524 warm-up – Coach’s Choice 3 rounds for time of:600m run50ft sled push10 stone to shoulder cash-out = 50 t2b OR 100 abmat sit-ups