WOD - 120209

Perform the following:

3x60m Backward Sled Sprint

3x10 Weighted SLS

3x5 NGHR

Finish the workout with 3x10 Hip Extensions.

notes:

1) This workout should be performed as a modified giant set. To this end perform the Backward Sled Sprint then rest 60 sec, perform the Weighted SLS (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, finally perform the NGHR then rest 60 sec and then rest 5 minutes before beginning the next modified giant set.

2) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous.

3) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.

4) Add as much weight as possible to the SLS. Do not be afraid to challenge yourself here; holding a 45lb plate during the SLS is not unreasonable for stronger athletes.

5) Be meticulous in using ONLY just enough assistance from the arms to complete each rep of the NGHR (natural glute ham raise).

6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.

For the "3x60m Backward Sled Sprint" what is the "m" referring to? thanks!

Skipping due to light back injury yesterday. Pulled a nice fall playing some light soccer. The total kick the ball, ball not there, leg swings up, bam. Left side of the body..elbow and lower back getting it pretty hard. Sciatica rocking pretty hard, but now(few hours later) feels much better. I don't even know how it happened...we weren't even playing a game, just juggling. Going to do some extra prehab stuff and hopefully should be ok...oh yes, this was on driveway.

It already feels much better, but my regular spot that used to bother me all the time(and hasn't in a good while) is really hurting, so I'm not pushing anything.

Bdk1786 said:

Meters. Distance

or miles...whichever you prefer .

3x 10 VMA leg extension (exploding up, slow down, not the ideal substitution but... :? )

3x 5 back squats, with 40, 42, and 44 kgs.(slowly improving)

3x 5 Natural leg curls. (this one is improving, almost no hands now, just at the very end.

3x10 hip extensions

2x15 straddle L sit.

v ups and straddle v ups.

Dear Coach and/or moderators, friends:

What happened to today's (friday 10th) WOD?

:cry:

Paolo

WOD

3 rounds:

10 OHS with 95 lbs

10 SLS with 45 lbs

5 NLC

rested 60 sec bet exercises and 5 min bet rounds

finished with 3 x 10 hip extensions

-did wod at schools gym so not much equipment to perform appropriate exercises; subbed sprint with OHS so i wouldn't look like a fool lol

-when i do MUs and Handstand here, most gym meatheads crowd around me in awe anyways and it's very distracting lol good thing todays wod wasn't that strange to them

-good luck everyone

FSP prereq WU

Shoulder routine

Performed the following:

3x60m Backward Sled Sprint (with Partner!! pulling against me)

3x10 Weighted SLS (Squat with 30kg barbell)

3x5 NGHR (Harop curl-beginner as Ido described)

Finished the workout with 3x10 Hip Extensions.