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Monday, May 9th

21-15-9

Overhead squat (95 lb.)
Pull-ups
GHD sit-ups (advanced) or regular sit-ups  (great GHD video: http://www.youtube.com/watch?v=Ufaa41nkIP8)

Run 1 x Comm's Loop (500m) after each round

NOTE 1: Scale OHS as necessary to maintain form and intensity
NOTE 2: If you haven't done GHD sit-ups before, then you should probably do sit-ups & in the future start working in 5 - 10 GHDs prior to WODs to build your capacity.
on

11 comments:

  1. AdamMay 9, 2011 at 7:25 AM

    16:37 w/ 75# OHS and GHD sit-ups.

    Thanks for the encouragement from the 6:30 crew.

    ReplyDelete
  2. ksekiMay 9, 2011 at 8:15 AM

    16:46 + SFC Hill's clock problems of ~30sec
    =17:16 as Rx'd
    Thanks Mac for shaming me into doing it as Rx'd..

    ReplyDelete
  3. Pauly DMay 9, 2011 at 8:59 AM

    16:04. Subbed regular sit-ups for the GHD...don't really know how to GHD, but I sure know how to GTL!

    ReplyDelete
  4. AnonymousMay 9, 2011 at 10:06 AM

    16:15, as Rx'd.

    Good job, kseki! I had a feeling you had it in you...and don't you feel better about yourself now?

    ReplyDelete
  5. ksekiMay 9, 2011 at 3:37 PM

    I do feel better about myself...thanks Mac. Actually enjoyed it but hated the run.

    ReplyDelete
  6. jswobeMay 9, 2011 at 3:53 PM

    16:25

    75 lb OHS

    GHD sit-ups


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  7. KingsleyMay 9, 2011 at 9:21 PM

    Around 16 minutes as rxed. Good workout.

    ReplyDelete
  8. MattMay 9, 2011 at 10:27 PM

    Aloha,

    Back after a week off. Just moved into temp lodging today.

    As Rx'd (my 500m course) 13:52

    ReplyDelete
  9. LTC GrecoMay 10, 2011 at 7:31 AM

    16:06 with 75# OHS and regular situps

    ReplyDelete
  10. DanMay 11, 2011 at 1:10 AM

    16:15
    -@95lbs for OHS
    -Blue band for pull-ups
    -Regular sit-ups (as I don't have a GHD)
    -500 meter run

    ReplyDelete
  11. MattMay 12, 2011 at 12:05 AM

    I just realize I missed the pull-ups. No wonder my time was so low. Oops.

    ReplyDelete