Back to the GHD

Today's WOD:

Back Squat Body Weight 21 reps

Glute-Ham Sit-ups 21 Reps

Back Squat Body Weight 18 reps

Glute-Ham Sit-ups 18 Reps

Back Squat Body Weight 15 reps

Glute-Ham Sit-ups 15 Reps

Back Squat Body Weight 12 reps

Glute-Ham Sit-ups 12 Reps

For time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat
  3. Sit-up
  4. Back-extension
  5. Pull-up
  6. Dip

Group Work:

  1. Burgener Warm-up
  2. Back Squat
  3. GHD Sit-ups

Post WOD:

Stretching

Morning Crew Results:

David 13:10

Sal 18:00 Scaled.

Larry 13:20 Scaled.

JT 11:50 Scaled.

John 12:00 Scaled.

Meagan 12:57 Scaled.

Afternoon Crew Results:

Ric 11:41 Scaled.

Jose 12:05 Scaled.

Terri 12:57 Scaled.

Chase 16:08 Scaled.

Chris, 17:51 Scaled.

Brian 9:58 Scaled.

Catherine 13:26 Scaled.

Shannon 10:50 Scaled.

Christon 12:58 Scaled.

Liz 14:26 Scaled.

 

Tuesday's Offsite WOD:

Run 5 Minutes
10 Pushups
10 Tuck Jumps (Jump up knees to chest)
4 Rounds for time.

Warm-up:

3 rounds of 10-15 reps.

Greg Keeter1 Comment