How Well Do You GHD?!?

Feb 11th, 2018

Category: CrossFit

How Well Do You GHD?!?

Matt

Weekly Strength & Benchmark Schedule – Click Here

Warm-up
6 min AMRAP
50’ Overhead Lunge (45/25)
20 Plate Ground to Overhead
50’ Overhead Lunge
10 Burpees onto Plate

Skill
GHD Sit-up

Strength
Push-press
2-2-2-2-2
-Between sets complete 10 GHD Sit-ups

ADV – 14/10lb medballHow To Perform Video

WOD
21-15-9
Power Snatches (95,65)
Front Rack Lunges

Level 2- (75,55)
Level 1- (65,35)
ADV- Overhead Lunges

CFS Endurance Sunday – Southie Orange 10AM

Endurance Wod
3 Rounds Per Station / 2 Minutes Per Round / 30 Seconds Rest Between Each Round
Complete A. Then AMRAP B.
A. Decreases Each Round
B. Increases Each Round (Reps Start At 3+3. Ascending by 1’s – 3+3, 4+4, 5+5 etc…)
1 Minute Rest Between Stations

Station 1A.
KB Swings
30 > 20 > 10
B. Ring Dips + Ring Rows

Station 2
A. Run Distance –
400m > 300m > 200m or
300m > 200m > 100m
B. Burpees + V-Ups

Station 3
A. Bike Cals –
M: 16 > 12 > 8
W: 13 > 9 > 5
B. KB SDHP + Mountain Climbers

Station 4
A. Row Distance –
M: 300m > 250m > 200m
W: 250m > 200m > 150m
B. Push-Ups + Lateral Hop Over Erg

At Home WOD
Teams of 2
50 Burpees
75 Hollow Rocks
100 Alternating Lunges
75 Hollow Rocks
50 Burpees