Run 400m
21-15-9
Pull ups
Overhead squats 95 lbs
Run 400m
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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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4 comments:
16:27 (BAPU, 453OHS)
It should have read 45#OHS!
JC 6:52 rx'd
Mike 7:21 rx'd
Danny 8:58 45lb JP
Yei Yei 8:20 45lbs, JP
This was my at home wod today:
12 min to complete:
40 Burpees
30 Pistols
30 Burpees
30 Pistols
20 Burpees
20 Pistols
10 Burpees
As many pistols as possible
I got through the whole sequence with 20 pistols= 200 reps
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