Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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Compare to 090331.
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The Porch:
Four rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Pack:
Four rounds for time of:
20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
15 Back extensions
Puppies:
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions
Buttercups:
Three rounds for time of:
5 Glute-ham sit-ups (to parallel)
10 Back extensions
**If you do not have a GHD sub regular sit ups. Again Glute ham sit ups should be approached with extreme caution. If you are unfamiliar with the movement you should cut the number of GHD sit ups to a number you think you can do and then cut that in half. Please take this warning regarding GHD sit ups seriously.
I just made a homemade GHD using my plyo-box (that is also homemade) and one of my punching bags strapped to the top and a 2X4 screwed to the wall of my shed (AKA GYM)....It works great!!! Can’t wait to use this tomorrow.
Thursday WOD: Hansen-5 rds 40# DB swings x30, 30 burpees, 30 anchored sit ups
27:40
This work out wiped me out this morning. Burpees wipe me out. Barbara tomorrow, hope to do better. 3-2-1 GO
Have membership at NYSC and they only have those 45 degree back extension and regular situp benches, any advice on subbing or improvising a roman chair like device
More games qualifier practice, my two biggest weak points:
Squat clean & jerk
Box jumps
I posted this query in the nutrition forum, sorry for the double post…
I have been on the zone, with restricted carb & total blocks to try shed my lard ass!
What is the protocol for event days? Increase my carbs to required levels or double/tripple fat?
Taking a rest day tomorrow. Then Saturday is the show down. I am really excited, but also quite scared. Will be a day to remember/forget!!
workout was 25 reps of all the filthy fifty wod exercises for time…14:40.
horrible time, i know. my metcon/strength is still taking a dump from a bout with a 3 week sickness(flu type stuff) i had. eventually it should come back, i just wish it would come back quicker.
Lacking the equipment for either of the exercises in the WOD and wanting to make sure that I don’t lose my rowing form, I opted for a different path.
CFWU
Tabata on the Erg (Which was as painful as it sounds…)
Note on the CFWU: After just a short time using it, my pull-ups and handstand push-ups have both notably improved. I’m able to casually do 8-10 pull-ups and 6 HSPU’s per round. Those may not sound like much, but compared to the 6 (max) and 2 (max) I had before, they’re a big improvement. My overhead squat isn’t there yet, but practicing it daily is definitely helping me get better at it. I’ve become a believer!
I just made a homemade GHD using my plyo-box (that is also homemade) and one of my punching bags strapped to the top and a 2X4 screwed to the wall of my shed (AKA GYM)....It works great!!! Can’t wait to use this tomorrow.
The rule (actually a law) around here is if you build some hobo equipment, you must post pictures of your magical creation.
4 rounds of 20 GHSU and 15 Back ext. 6:47
cash out 4 min tabata push ups and dips
Feel like I’m just on the edge of big dawg workouts but want to keep it real. Maybe should have done the porch workout, but this one still hurt. Probably about 4 weeks out from “as Rx’D”.
