Friday, January 26, 2007

Bring the pain

Try out this one.......

21 -18-15-12-9-6-3 rep rounds of.....

ghd situp
overhead squat (115 lbs)
knees 2 elbows

This is not done for time, its done for strict form and range of motion on the knees 2 elbows and overhead squats and big explosive full range ghd situps.

take a 3 min rest....

row as hard as you can for 1 min
perform strict back ext. for 1 min
row hard 1 min
perform strict hip ext. 1 min
row hard 1 min
perform strict reverse hypers 1 min
row hard 1 min
perform snakey hip/back ext 1 min
row hard 1 min
perform strict weighted hip ext 1 min.( hold a heavy plate at your chest. Posted by Picasa

3 Comments:

Blogger MarkFu said...

I'd like to see the video of that one, dude. Somr WODs look easy on "paper" but they're not. Yours has no such illusion. I'm sure it charbroiled you though!

10:12 PM  
Blogger Shari Baby said...

You are so amazing and always inspiring to me. Is there anything that you CAN'T do perfectly ??? I love you baby :)

10:19 AM  
Blogger Garddawg said...

Forearm kinda screwed up today so I did the first half of you workout.

21-18-15-12-9-3
Perfect Reps of:
GHD Sit ups
115# Overhead Squats
Knees to Elbows

Pretty happy as I knocked out sets of 9 on the OHS.

Jeff

10:36 PM  

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