Thursday, February 14, 2013
2/15/13- Bull Dog
5RFT
5 HSPU
15 WB 20/14
20 Sit Up"
*Post time to comments
Don't forget about the Hope for Kenya wod tomorrow @ 9 am - Adults, 10am Juniors (5th grade through high school) - Bring a friend, neighbor or relative......Everyone is welcome!
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
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15 comments:
Awww...that's our Lucy Dog!
This should work. Click on the link. Your smile for the day:)
http://www.youtube.com/watch_popup?v=cqxTUxzOceE&feature=youtube_gdata_plaJ
Sorry you have to cut and paste
Pwr Cln Warmup:
* Mins 1-5: 45#
* Mins 6-10: 65#
* Mins 11-15: 100# [PR]
Bull Dog
* 12:32
* Box-Pike for HSPU
* 14# WB
I enjoyed this WOD, I am def a fan of the Oly lifts being i the warm-up vs the WOD. I committed to moving to the 14# ball but there were some def blooper reel moments where I missed the target and the ball slammed me in the face :)
Overall a great 6am! No better way to start a Friday!
Warm Up:
105#, 120# and 140#
WOD: 11:22 10#WB
For Dillon
Warmup- 65# frnt squat, 35# squat snatch/pwr snatch
12:22
pike
6#wb 10 reps
400m run beginning & end of wod
8:23
Pike HSPU
14# wall ball
8:08
Pike
14#
WU: 115#, 145#, 165#/185#
7:12 with 14# WB.
10:45 10#wb
wall balls were the worst!!
warm up
95#
155#
195#
Bull Dog
8:30 Rx
10:12 tripod hspu
Wu
1-5: 115#
6-10: 165#
11-13: 225#
14: 235#
15: 235#x2
WU - 95, 145, 175, 185, 195.
Bulldog 11:12 14# WB.
warm up - 80, 110, 140 5 in last minute
10:50 total time. somehow I managed to do 6 rounds instead of 5.
pike on box HSPU, 14# ball, ab mat
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