6 Rounds of:
Minute 1: 5 Back Squats (75-85% 1RM)
Minute 2: 30 Second Parallette L-sit Hold or Knee Raise Hold
Minute 3: 10-20 GHD Sit-ups
Minute 4: 100 Meter One Arm DB/KB Farmers Carry 55/35# Rx+70/55#
Minute 5: 30 Seconds Bar Hang Rx+Add DB/KB between the feet
Minute 6: 10-20 Hip Extensions
*Athletes choice of order.
BS @ 155#
GHD’s (13)= 78
hip ext (12)= 72
KB 45#
KB 35#
BS @ 255
Parallettes were used
10 GHD SU
70# KB carry
Bar hang
10 hip ext
Back squats @ 185#
Military ab mat sit 15-20 ea round
Parallettes were used
70# KB carry
Bar hang
Military ab mat sit 15-20 ea round
GHD SU: 15 e/ set: 90
Suitcase Carry: 70#
Back Ext: 15 e/ set: 90
L sit/Knee hold
Dead Hang pronated/supinated: 30 secs
Back Squat: 225/225/245/245/245/245
BS – only 3 rounds @ 255
Paralletes – 30 secs knee hold
10 V-ups
55 KB
30 sec hang
12 hip extensions
WOD
As Rx’d
In the following order:
GHD SU: 15-15-15-15-15-15=90
Suitcase Carry: 53#KB
Back Ext: 15-15-15-15-15-15=90
Knee hold on parallettes: 30-30-30-30-28-23 seconds
Dead Hang: 30-30-30-30-30-30 seconds
Back Squat: All sets of 5@255#
BS @ BW
Parallettes L-sit/L-sit/knee hold x 4 (didn’t make the full 30 sec on 3)
GHD 15/15/10/10/10/10
Farmers carry 53#
30 sec hang
Back Ext. 15/15/10/10/10/25
3 mile run and home session
Wod rx +
Farmers carry: 53# kb
Ghds: 25 all rounds (150)
Back ext: 30 all rounds (180)
L sit morphed into N sit ~30s
30s Bar hang w 35# DB
5 back squats: all at 175#
Db hang was between thighs not feet*
Wod. Rx’d
185-BS
10 GHD’s
20s L-sit
53# kbell carry
30s bar hang
15 Hip Ext
WOD: as RX’d
Back Squats @ 205#
30 Second Parallette – Knee Raise Hold
GHD – 100 reps total
100 Meter One Arm KB Carry 55#
30 Seconds Bar Hang
Hip Extensions – 135 reps total
WOD modified with less rounds
Back squat 10@135-135-225 5@275-305-305
GHD 15-15-15-15
Farmers carry @50# 4 rounds
Half rep hip extension 45 reps
Hang from the bar 3:30 accumulated