5 rounds for time of:
15 Kettle bell swings 1.5 pood
50ft Walking Lunges 25 lb plate
30 Squats
Run 400 m
Compare to: 121218
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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6 comments:
21:44
27 Feb 2013=29:54 (1.0pood, lunges no wt)
18 Dec 2012=31:31 (1.0pood, lunges no wt)
31 Oct 2012=36:49 rx'd
31 Jul 2012=34:01 (1.0pood/16kg/red)
21 Mar 2012=34:55 (1.0pood/16kg/red)
31 Jan 2012=31:10 (1.0pood/16kg/red)
19:12
23:03 rx'd!!! I think this might be my first fully rx'd wod :)
23.03 - run distance might have been a little short.
Brought a newbie friend who smoke checked me with a 21.45.
McD
22:29 (75 lb. DB)
First time running since my marathon this past Sunday.
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