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WOD 03-10-2021

7 rounds for time of:

15 GHD sit-ups
15 back extensions
10 thrusters
10 clean and jerks

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Scaling:
Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option:
7 rounds for time of:
10 GHD sit-ups
10 back extensions
10 thrusters
10 clean and jerks

♀ 75 lb. ♂ 115 lb.

Beginner Option:
5 rounds for time of:
10 sit-ups
10 unweighted good mornings
7 thrusters
7 clean and push presses

♀ 35 lb. ♂ 55 lb.

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2 thoughts on “WOD 03-10-2021”

  1. 40:25, modified
    Alternated rounds with GHDs and abmat sit-ups
    Alternated rounds with Chad between 75# sandbag and 95# barbell for thrusters and c&j

    Steph: 30:20, modified
    30 Med-ball sit-ups for ghds and hip extensions
    55# bar

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