4 rounds of :30 on, :30 off
*hip extensions (no idea on reps- just worked for 30 seconds)
*bar hang
*parallette knee raise on 2 rounds then 2 rounds with one leg raise
WOD
As Rx’d with butterfly AB-Mat sit-ups
Everything unbroken
Time: 16:06
Finisher and Core
4 Rounds of:
30 seconds: Max rep hip extensions=15 each round
30 seconds: Rest
30 seconds: Bar hang
30 seconds: Rest
30 seconds: Knee raise on parallettes=30/30/27/21 Seconds
30 seconds: Rest
WOD: 12:59 Rx
CORE:
Hanging Bent Knee holds
Back Ext: 19/20/20/22
L sit and deficit pushups
Wod Rx’d w/ butterfly sit ups
14:53
4 rounds of :30 on, :30 off
15 hip extensions
:20 parallette knee raise (:10 on last one)
:30 handstand hold
WOD: As RX’d
Unbroken dubs, no misses
16:46
Core:
10 hip extensions
30 sec bar hang
15 sec/15 sec R/L parallette holds
8 mile run
Home session
Wod as rxd w GHDs
17:02
straight into a quicker version of finisher
WOD. Rxd.
16:48
—
:15 second L-Sit on parellets + :10 knee raise
~12 slow hip extension
:30 second bar hang
15:52 RX
Wod w/ SU
17:something
WOD Rx’d* (5# heavy rope)
13:47
CORBIN
WOD w/ 450-360-270-180-100 rows
Sit-ups as Rx’d
3# heavy rope
14:18
Finisher: participated
Wod Rx
12:58
4 rounds of :30 on, :30 off
*hip extensions (no idea on reps- just worked for 30 seconds)
*bar hang
*parallette knee raise on 2 rounds then 2 rounds with one leg raise
Damnit! Nice job Katie!
WOD
As Rx’d with butterfly AB-Mat sit-ups
Everything unbroken
Time: 16:06
Finisher and Core
4 Rounds of:
30 seconds: Max rep hip extensions=15 each round
30 seconds: Rest
30 seconds: Bar hang
30 seconds: Rest
30 seconds: Knee raise on parallettes=30/30/27/21 Seconds
30 seconds: Rest
WOD Rx: 16:09
WOD w/ anchored sit ups
-14:55
4 rounds of
10 back ext
:30 hang
15 push ups
Side-straddle hops for dubs — everything else as written.
15:16
Wod
singles(doubled)
15:58
WOD RX Ab sit-ups
15:20
Participated in Core
WOD RX’d
13:30
Mod Wod
For time:
500-400-300-200-100
Meter row
6 TTR then 40-30-20-10-0 AbMat sit-ups
10-8-6-4-2
Double push-ups burpees
15:45
WOD: 12:59 Rx
CORE:
30 Hanging holds
Back Ext: 20/20/20/26
20 secs holds on parallets
16:16 RX
Wod RX with singles
18:48
Finisher – participated