Tag Archives: GHD Situps

Lunges, then Wall Walks, Deadlifts, Kettlebell Swings and GHD Situps

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Spend 15-20 minutes working Handstands.

Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 38kg/85lbs

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x Kettlebell Swings @ 32kg

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x GHD Situps

Results:  First round of the Metcon in 7:32.  Second in 10:43.

Thrusters and Situps

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After a warmup, do two rounds of the following resting and working on mobility between rounds:

  • 8 x Front Squats @95lbs
  • 8 x Strict Press @ 95lbs

Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:

  • 5-5-5-3-3-3

Then do AMRAP in 12 minutes of:

  • 7 x Thrusters @ 70% of max weight from above
  • 14 x GHD Situps (or weighted situps)

Results:  Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters

 

SRCF WOD from 4.6.2016

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For time do one round of:

  • 1 mile Run
  • 16 x Chest to Bar Pullups
  • 16 x Hand Release Pushups
  • 16 x Goblet Squats @ 24kg
  • 16 x weighted GHD with 15lb plate (behind head)
  • 16 x Kettlebell Swings @ 24kg
  • 16 x Wall Balls @ 9kg
  • 16 x Burpees
  • 1 mile Row

Results:  This is the modified version I used, the RX version included heavier weights.  Great workout, really hard.  Finished in 24:58.  Did the run in under 7 minutes, probably around 6:45.