5.14.2010

CC WOD 100514 -- SDLHP/GHD/VSR

We practiced back extensions, hip extensions, and glute-ham developer sit ups on the GHD station. Taking time to work on form really benefits me. We did about 30 reps of each. This is an area I an definitely strengthen.

5 rounds of:
  • 7 Sumo Dead lift high pull, 135 lbs
  • 10 GHD sit ups
  • 20 V sit rotations, 45 lbs
10:14. I finished first in my class with Rx'd weight. I could have shaved off about 1 minute of transition time by using a GHD closed to by weights. We were on opposite ends of the gym. Also, I learned that I move faster when I drop the weight between reps of SDLHP.

I finished with 3 rounds of:
  • 5 pull ups
  • 10 burpees
In a 55 lbs weight vest. This was pretty brutal so no ju jitsu for me today.
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2 comments:

Supra said...

that last part was great... pullups/burpees, and then oh yeah "... in a 55-lb weight vest" What kind of grip do you use for those? wide/narrow, prone/supine/neutral, etc.?

Need to pick up one of those, since the belt/chain with plate hanging is kinda of a PITA.

May 14, 2010 at 3:42 PM
plieb said...

hi brian, i went pretty wide and kipped. i did narrow grip chins too with no kipping but i could only knock out single reps

May 16, 2010 at 5:12 PM

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