Posts Tagged ‘ back extensions ’

WOD 091615

For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

First mile 6:41, SU and BE in sets of 10, last mile 7:07.

22:14

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WOD 123014

21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
GHD sit-ups
GHD back extensions

13:25

All sets unbroken. The garage is not getting any warmer this winter…

WOD 070714

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Rest as needed between couplets.

3:09, 4:53, 3:47

Approximately 7 mins rest between couplets.

WOD 012914

In front of a clock set for 15 minutes:
1 minute of Squats
1 minute of Sit-ups
2 minutes of Push-ups
3 minutes of Thrusters, 45lbs
4 minutes of Back extensions
4 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

47,42,60,64,52,60 = 325

WOD 012714

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat (sub 95#)

16:54

All in unbroken sets.

WOD 012314

Seven rounds for time of:
10 GHD Sit-ups
10 Back extensions
135 pound Thruster, 5 reps
135 pound Clean & Jerk, 5 reps

23:50

Felt like I ran out of steam around 4th and 5th rds.

WOD 092313

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps (sub 55# DB)
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

30:30

First rd <8 mins, 2nd rd approximately 11 min, last rd approximately 12 mins.