Monday, May 7, 2012

5/8/12

WOD

How fast can you complete?
400 M run
80 free-standing squats
40 KB swings (24/16kg or 50/35lb)
20 pull-ups
40 free-standing squats
20 KB swings
10 pull-ups
20 free-standing squats
10 KB swings
5 pull-ups
40 free-standing squats
20 KB swings
10 pull-ups
80 free-standing squats
40 KB swings
20 pull-ups
400 M run


Post time to comments:

13 comments:

  1. my first wod thru big blu crossfit...should b a blast!

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  2. 19:57 (Bike - total of 0.65mi instead of 2 x 400M run). - 16 Kg KB

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  3. Anthony AKA BBC Motivational SpeakerMay 8, 2012 at 7:04 AM

    31:01 Rx'd

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  4. substituted 800m runs for the 400m runs, squating cable trap raises for kb swings and body weight lat pull downs for pull ups. couldnt get to my usual gym today. finished right at 30 min. not bad for my first WOD with u guys

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  5. First bbc workout! Great program! 30:01 rx. Thanks!

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  6. 23:07; 8kg KB and green band pull-ups

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  7. 21:27, 8kg KB, green band pull-ups

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