210603 Thursday
Day 4WOD 210603Aerobic Repeats + ROMWOD Happy Birthday Jaime!!!
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210603 Thursday
Day 4WOD 210603Aerobic Repeats + ROMWOD A. Training session will consist of 3 Blocks of 6 x 30sec work, 30sec restBlock 1 @ 0:00Block 2 @ 8:00Block 3 @ 16:00Modality Options: Row, Ski, BikeErg, Assault Bike, Run (parking lot… loading dock – go left to curb and back)B. ROMWOD
210602 Wednesday
Day 3WOD 210602 Warm-up – Coach’s Choice A. 1 set of barbell complex every 90sec, x 6… build as you go (0:00, 1:30, 3:00, 4:30, 6:00, 9:00)1 deadlift + 1 power clean + 1 front squat + 1 push jerk@ 12:00, start B… reduce barbell to 80% of AB. 1 set of workload every 3:00,
210601 Tuesday
Day 2WOD 210601 Warm-up – Coach’s Choice A. 1 set every 4:00, x 4… (0:00, 4:00, 8:00, 12:00)… barbells nte 75/55200m row + 15 hang power snatch@ 20:00, start BB. 1 set every 4:00, x 4… (20:00, 24:00, 28:00, 32:00)200m run + 15 wall balls + 10 burpeesC. post WOD recovery
210531 Monday
Day 1Hero WOD 210531 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 the Midtown South Precinct during 9-11. Gary
210531 Monday
Day 1Hero WOD 210531 warm-up – Coach’s Choice A. “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 carryB. post WOD recovery
Week of 210531 Preview
Day 1Hero WOD 210531 warm-up – Coach’s Choice A. “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 carryB. post WOD recovery Day 2WOD 210601 Warm-up – Coach’s Choice A. 1 set every 4:00, x 4…
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