For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
I did the Brand X “puppies” scaled WOD–it scaled off a bunch of the pull-ups. These are my main weakness–still jumping–but trying to use less leg. I added in a set of burpees each round to get a little more out of the workout, and it was really challenging!
**Round 1:
10 Sit ups (feet anchored), 10 back ext (no hips), 20 (20#) thrusters, 20 jump pull-ups, 20 burpees (girl push-ups)
**Round 2: (same exercises)
20, 20, 15, 15, 15 (reps of each)
**Round 3:
30, 30, 10, 15, 15 (reps of each)
Time: 14:57
lyn-33:45
Dustie-33:39
carrie-27:25
ashley-25:50
Ellen-27:07
some of these work outs were scaled
Made up the clean/rope climb WOD
made up 5k
10 Hip and Back Extensions crossways on bench (tried my best to mimic the move, not sure if this was true hip and back.
2×30 lb dumbbell thrusters, 30 reps
50 pullups (10 standard, 40 jumping)
30 Sit-ups GHD style, but crossways on bench
30 Hip and Back Extensions crossways on bench (tried my best to mimic the move, not sure if this was true hip and back.
2×30 lb dumbbell thrusters, 20 reps
35 pullups (6 standard, 29 jumping)
50 Sit-ups GHD style, but crossways on bench
50 Hip and Back Extensions crossways on bench (tried my best to mimic the move, not sure if this was true hip and back.
2×30 lb dumbbell thrusters, 10 reps
20 pullups (4 standard, 16 jumping)
22:27
This was a hard one!!
As rx’d (finally got that GHD)
31:16
This one made that burning throw up come to the back of my throat…
I scaled the WOD a little.
I subbed 35 lb. dumbells on the thrusters and my PUs had to be assisted after 10-12
~ 25 minutes
AS RX’D 38:01 no subs on any exercise