Patrick Edwin Rogers (BPD E18) Of West Roxbury, formerly of Dorchester, died this past Tuesday, November 19th 2013. Beloved son of Kathleen (Connolly) and Francis M. Cosgrove of Dorchester and William F. Rogers of Weymouth. Beloved brother of Kelly A. Alves of Dedham.
A friend and member Jenn Penton, was Pat’s patrol partner on the Boston Police force. They were an entertaining duo on the show “Boston’s Finest” that premiered last year. He will be deeply missed by all those who knew him.
Warm-up
3 rounds of
Row 12/10 calories
1 strict rounds through the WOD
WGS with a band
Warm up the complex
Strength
EMOM
1 Squat Clean
1 Front Squat
1 Jerk
Minutes 1-5- 80%- working on speed through the movements
Minute 6-0ff
Minutes 7-11- 85-95%
Working on heavier loading.
Strength
Deadlift
3-3-3-3
– Complete 2 strict muscle-ups after each set. Too easy easy add load. Too hard work on pulling from floor.
WOD
“Rogers”
Row 77 Calories to buy in then
10 Rounds of:
3 Handstand push-ups
5 Pull-ups
9 Box Jumps
6 Kettlebell Swings (2,1.5)
Games- Defecit Strict Thick 45lb plates, Chest to Bar pull-ups
Regional- Strict Handstand Push-ups, chest to bar pull-ups
Open- As written