Friday 091204
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Similar Wods
Thursday 220526
Thursday 220526
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Post time to comments.
Compare to 160102.
Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.
Intermediate Option:
For time:
Row 1,000 meters
Then, 4 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Beginner Option:
For time:
Row 500 meters
Then, 3 rounds of:
15 back extensions
6 GHD sit-ups, to parallel
10 sit-ups
Then, row 500 meters
Wednesday 210224
Wednesday 210224
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Post time to comments.
Compare to 200320.
Scaling:
Avoid the GHD or reduce the reps if you do not have experience with it.
Intermediate Option:
Row 500 meters
50 sit-ups
Row 1,000 meters
30 sit-ups
Row 2,000 meters
20 sit-ups
Beginner Option:
Row 500 meters
30 sit-ups
Row 750 meters
20 sit-ups
Row 1,000 meters
10 sit-ups
Friday 090227
Friday 090227
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Friday 091016
Friday 091016
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters