5 Rounds for time of:
Run 100m shuttle w/ Sandbag or ruck
30 Push ups
15 Sumo Deadlift High pulls 75/55lbs
10 Pull ups
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Tuesday, January 31, 2023
WOD
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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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2 comments:
Mike 12:29 24k
14 something, but heavily modified
only did half the running distance & used the rings for pull-ups. About 1/2 way through the first round of push-ups I realized the required number of 150 push-ups was a hella no way, not going to happen. 2nd - 5th round I did 15 push-ups per round and switched from the green to red KB to try and offset the reduced # of push-ups.
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