Back Extension/Hip Extension

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Box Jump Burpee Double-Under Kettlebell Swing Lunge Pull-Up Push Press Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Back Extension/Hip Extension Wods Box Jump Wods Burpee Wods Double-Under Wods Kettlebell Swing Wods Lunge Wods Pull-Up Wods Push Press Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Sunday 091025

Sunday 091025

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Back Extension/Hip Extension Run/Running Sit-Up

Back Extension/Hip Extension Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

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

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Back Extension/Hip Extension Run/Running

Back Extension/Hip Extension Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Thursday 091001

Thursday 091001

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Box Jump Clean Dip/Ring Dip/Tricep Dip Double-Under Kettlebell Swing Lunge Pull-Up Rope Climb Sit-Up Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Air Squat Wods Back Extension/Hip Extension Wods Box Jump Wods Clean Wods Dip/Ring Dip/Tricep Dip Wods Double-Under Wods Kettlebell Swing Wods Lunge Wods Pull-Up Wods Rope Climb Wods Sit-Up Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com