GHD sit-ups

When Motor is away…the midline will pay.  We have a couplet of front rack walking lunges and GHD sit-ups.  We will have barbells on the platform and walk in place for the lunges, but will also have a lane for anyone using dumbbells if they prefer.  If you do not do GHDs often, please scale accordingly with v-ups or GHDs to parallel.

Warm-up | 15:00 | H:02 – :17

PVC Game

15 slow Cossack squats with PVC

15 Swimmer planks

Tech | 3:00 | H:17 – :20

Lunges – smaller steps are better, and keep weight on shoulders by keeping torso upright

GHD sit-ups – use the knee straightening to propel you up

V-ups – stay engaged on the eccentric

Bent knee or 1 legged v-ups

V-ups

Find your lunge weight| 5:00 | H:20 – :25

WOD| 15:00 | H:25 – :40

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
20-18-16-14-12-10-8-6-4-2 reps of:
GHD sit-ups

♀ 125 lb
♂ 185 lb

Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups to parallel

95 lb
135 lb

Beginner option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
AbMat sit-ups

35 lb
45 lb

Finisher: time permitting

Handstand drills

  1. Get as close to the wall with your hands
  2. On box stack, bring one leg up, then other leg
  3. Wall walk as far as you can with hollow body

Cool down

  1. Cobra pose – low or high
  2. 90/90 quad stretch
  3. Rocking
  4. Child’s pose – center, left, right, thread the needle