WU:
Samson Stretch
10 Knees to Elbows
10 KB Swings, 72#
10 Burpees
10 Mountain Climbers
10 Situps
10 Squats
WOD:
5 Rounds of:
30 GHD Situps
25 Back Extensions
Time: 10:58 (PR)
*Rough WOD. A sub-10 would have been nice, but way out of reach. Core, hips and hamstrings shredded. Last time I did this on a Bosu ball at NKU 1 year ago. Big difference with the GHD's.
Here's a visual my estimated measure of work capacity across broad time and modal domains. Zero is bad, Four is Elite. Measure yours here.
2 comments:
That is seriously depressing... some of the lowest options didn't go low enough for me:). Guess I have some work to do!
dude, that WOD is a killer, not sure if I'd wanna try that.
Per your comment on my blog, we'll see how Rip feels in 10 days at the Basic Barbell Cert woohoo!
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