Friday 090925
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
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Sorry fellas, been out of the loop for a few days. Did get in one WOD the other day. There is no such thing as a GHD in the Middle East as I have not been able to find one. Instead using a decline sit up bench and a Roman Chair for back extensions.
ReplyDeleteThis WOD on a decline sit up bench.
TT: 11:25
Last time I did this TT: 24:24, not sure if actually did it on a GHD, but probably. And, yes, full, very full, squats on the cleans.
WODoers:
ReplyDeleteChilly in the morning so in no mood to do birthday swim wod, so figure this one would do fine.
GHD situps crushed me this morning. I was still sore from the weighted vest ones and the L-pull ups. Felt great on squat cleans.
TT:13:42 Was under four minutes, including transition time, on the cleans, situps were a world of hurt.
For time:
ReplyDelete135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Shane 10:48 (95lbs)
Jacob 9:50 (155lbs)
Then....
"Welcome To You Doom III"
For Time
50 Push Jerk, Bodyweight
*5 Ring Dips and 5 Squats each time you break a set.
Jacob 11:48 Rx'd (175lbs) 50 Ring Dips and 50 Squats
Nate 13:27 (115lbs-95lbs) 55 Ring Dips and 55 Squats
It sucked so bad!
WOD Crew,
ReplyDeleteDid the GHSU's with ball under lower ass/upper hamstrings, legs parallel to floor, and feet hooked under a bench. Cleans were full and from the floor.
TT: 17:53
GHSU's had me hurting from start to finish. According to my "fitness professional" I should have done that WOD twice, because "all workouts that you can do in under 1/2 hour should be done at least twice." MJ response, "you're crazy, do this for one week then come back and tell me that."
As you can tell, still a bit bitter. But, motivated to prove that bitch wrong. So, I guess I should at least thank her for that. Later fellas.
Mike
No GHD bench so not RX'd on the situps, used an ABmat, but did the 135# squat cleans. I remember when I started CF 7 months ago how hard these were for me. I've come a long way.
ReplyDeleteTT: 10:02
Time for Angie, later fellas
Everything pure and RX'd full ROM and all that. TT = 19:50. First serious WOD since Tuesday cos of that stupid cold #5 on the year.
ReplyDeleteIt was cool because my wife Chelle did Angie at the same time I did this, she did the pushups like a guy, full strict ROM and feet to floor, not knees. Her last 40 pushups were one or two at a time, but she did them all dammit! Took her 26:53. She FLIES through squats. She did the first 55 unbroken, squats took 2 mins flat for her. I cannot do that.
Trust me on this: Any WOD with a shit ton of GHD's is going to take me forever at this point. I smoked the (squat) cleans, only rested once for about 4 seconds on those (round 2), but the GHD's just take me forever. They SPANK me. THey kill my hamstrings and lower back as much as they do the abs. Last weekend when we had the big GHD WOD my abs and hammies (especially abs) were very sore for 4 days. Well here we go again.... and tomorrow is Angie, just to rub it in.