Posts Tagged ‘GHD Situp’


For time:

400m Run
25 Glute-Hamstring Raise
25 Back Extension
25 GHD Situp
400m Run
25 Glute-Hamstring Raise
25 Back Extension
25 GHD Situp
400m Run

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For Time:

10 Pullup

50 Double Under

20 Dip

50 Double Under

30 Walking Lunge

50 Double Under

40 GHD Situp

50 Double Under

40 Back Extension

50 Double Under

30 Walking Lunge

50 Double Under

20 Dip

50 Double Under

10 Pullup

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May 10, 2019

Posted: May 9, 2019 in Uncategorized
Tags: , ,

3 RFT:

400M Run

15 Ring Pushup

25 GHD Situp

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3 RFT:

800m Run
20 Glute Hamstring Raise
20 GHD Situp

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Warm-up:

MetCon:
5 RFT:

10 Press 95/65#
10 GHD Situp
20 Double Under

(Recover to 67% HR after each round)

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WEEK 1: Day: 2

DE Lower Body:
Speed Squats @40% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Back Extensions: 3×15-20 (#)

MetCon:
3 Rounds for Time:

400 Meter Run
10 Dumbbell Cleans 35/25#
10 GHD Situps

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Post WOD:
Biceps Exercise of Choice: 3×8-12


DE Upper Body:
Speed Bench @40% of 1RM (With Minibands Double Wrapped): 9 sets of 3

Assistance:
A1: Incline Dumbbell Press: 3×8-12 (#)
A2: Seated Cable Rows: 3×8-12 (#)
A3: Triceps Pushdowns: 3×8-12 (#)

MetCon:
3 Rounds of:

500 Meter Row
20 GHD Situps

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