WOD

Bull - 20140125

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20131220 Bull (T- MWG )
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Compare to 2013-1225



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Fitness Training for Law Enforcement

What is fitness? According to Random House Webster's Dictionary, "fitness" is described as, "in good physical condition; healthy." This isn't very specific, nor is it a helpful definition. I'm sure we all have our own idea of what fitness means. Let's try equating being fit as it relates to law enforcement.

Assume an officer does some form of working out. What is the "best" way to train? Should they follow a routine of long, slow, distance runs several times a week? Do they follow a typical weight training/bodybuilding routine? Or do they train both ways: weight training three times a week, and aerobic training 2-3 times a week?
Who is more fit? The officer who can run three miles may be able to catch the criminal, but because they only train aerobically, they have little strength to deal with a suspect. The weight training/bodybuilding officer may have the strength, but they cannot sprint 20 yards without gasping for air. So, the cross-trainer is more fit, right?
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McGhee

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20140101 McGhee ( T-WGM )
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box Rounds in 30 min


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Paul

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20131230 Paul ( T- MGW )
Five rounds of:
* 50 Double unders
* 35 Knees to elbows
* 185 pound Overhead walk, 20 yards For Time
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Roy

20131229 Roy ( T-WGG)

Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups For Time
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Jerry

20131228 Jerry ( C-M )
Run 1 mile
Row 2K
Run 1 mile
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Helton

20131227 Helton ( T- MWG)
Three rounds of:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees For Time
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Bull

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201325 Bull (T- MWG )
Two rounds of:
* 200 Double-unders
* 135 pound Overhead squat, 50 reps
* 50 Pull-ups
* Run 1 mile
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