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Back Extension/Hip Extension

Sunday 211010

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Cameron For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball "2-fer-1s" 50 sit-ups 5 rope climbs, 15 ft. ♀ 20-in. box, 14-lb. ball ♂ 24-in. box, 20-lb. ball Post time to comments. Compare to 170210. Scaling: Today we have a repeat Hero workout. This chipper is a mix of body … [Read more...] about Sunday 211010

Saturday 210814

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For time: 100 hip-back extensions Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots. ♀ 14-lb. ball to 9-ft. target ♂ 20-lb. ball to 10-ft. target Post time to comments. Compare to 191017. Scaling: This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of … [Read more...] about Saturday 210814

Monday 210510

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Complete as many rounds as possible in 20 min. of: 25-cal. row 25 hip extensions 25 GHD sit-ups Post rounds completed to comments. Compare to 181022. Scaling: This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up … [Read more...] about Monday 210510

Sunday 210404

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Michael 3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups Post time to comments. Compare to 201218. Scaling: This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement. Intermediate Option: 3 rounds for time of: Run 800 meters 35 back extensions 35 … [Read more...] about Sunday 210404

Tuesday 210309

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7 rounds for time of: 15 GHD sit-ups 15 back extensions 10 thrusters 10 clean and jerks ♀ 95 lb. ♂ 135 lb. Post time to comments. Scaling: Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD. Intermediate Option: 7 rounds for time of: 10 GHD … [Read more...] about Tuesday 210309

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