Posts Tagged ‘ back extensions ’
Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps
8 rds + 7 back ext.
All sets unbroken. Good to be back in the home gym.
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions (GHD)
11:08
For time:
50 Box jump, 24 inch box (sub 16″ 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 (sub 45# thrusters)
50 Burpees
Indoor Filthy Fifty (substitutions and no DU for low ceiling).
22:54
For time:
30 Handstand push-ups
30 Back Extensions
30 Knees to elbows
30 deadlift, 225 pound
30 pound push press, 40 pound dumbbell
30 Kettlebell swings, 1.5 pood (sub 55# DB)
Row 30 calories
30 pull-ups
19:40
Lower back burner.
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
15:53
GHD push-ups and back extensions done in unbroken sets.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
20 Knees to elbows
30 Kettlebell swings, 2 pood
(sub 75# DB)
25 Ring dips
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
(sub 24# WB at 9.5′)
3 Rope climb ascents
16:04
For time:
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Burpees
20 Box jump, 24 inch box
20 Jumping pull-ups
17:00
First 5 exercises in 10 min.
Cut short due to noise constraints.
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 (sub 9′ target)
50 Burpees
24:52
The Filthy Fifty without double-unders.
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups (bent knee)
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps (hang squat clean)
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.
24:16
OHS and K to E done in unbroken sets.
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 (sub supermans)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
25:47
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