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GHD situp, for quality, hip extension, overhead squat, slow
GHD situp, for quality, hip extension, overhead squat, slow Workout of the Day - Friday, January 22
Warmup
3 rounds
Hollow rock
Arch rock
Squat
Kb swing
Push-up
Kip
WOD
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
Post load for overhead squats to comments
Jacqueline, EP, Mrs. Pip, and Shannon at 5:30. A list of some of the faults exposed by 10 second overhead squats include: Poor shoulder position/bent arms (due to lack of mobility and/or laziness), lack of midline stability (caused by fatigue or lack of awareness), knee movement (mostly due to lack of midline stability). Things to work on!
Reader Comments (3)
Shakes 35
Hannah 15
Sabal 65
Tim 15
Murley 35
Ricky 65
Mrs.Kroll 5#
Kroll 15
Robert 15
Mr. Z 5#
JZ 35
Jacqueline 25
EP 15
Shannon 25
Mrs.Carey 5#
Mrs. Pip 5#
Chris 45
Mr. Carey 45
Squats were sooooo horrible! And, now I can't walk because of the number of GHDs I've done in the past 2 days.
Main Site 160109
On an 8-minute running clock, perform 1 minute each of:
Squats 61
Push-ups 46
20" box jumps 42
Pull-ups 29
Inverted burpees 6
Wall-ball shots 21
Burpees 12
Double-unders 59
As rx'd, 276.
Inverted burpees, wall balls, and burpees were artificially lower due to transition time. Probably could have gone a little harder on box jumps and pull-ups. Had a few slips on DUs as well.
Pre-WOD: Smolov, Switching Cycle, Week 2 Day 3: Box Squat 12×2@75%
[240×2]x12
Pre-pre-WOD: Shovel driveway and sidewalks, 1 hour