WOD - 120503

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Perform three rounds of the following:

10 Weighted SLS

5 Side Lever Pulls

10m Backward Sled Sprint

5 GHR

Finish the workout with 3x10 Hip Extensions.

notes:

1) This workout should be performed as a modified giant set. To this end perform the Weighted SLS then rest 60 sec, perform the Side Lever Pulls (5 on each side) then rest 60 sec, perform the Backward Sled Sprint then rest 60 sec, finally perform the GHR and then rest 5 minutes before beginning the next modified giant set.

2) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If your quads are not seriously fatigued, you are not working hard enough.

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 in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.

4) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular. If you are able, add ankle weights to today’s Hip Extensions.

After several weeks of very intermittent work outs due to several reasons, here I rest my head again.

WOD:3 rounds/rx'd rests

10 SLS

5 Supine Wipers(2.5 lbs)

10m Backward Sled Sprint(80lbs total up sleight incline...could've done a little more)

5 Half GHR

3x10 Hip Ext(212)

Notes:

-SLS very hard, last set 1 rep shy failure. Supine Wipers started with 5lbs, but realized I was using my arms for a good amount of assistance. Lowered weight and focused on using core. Sled Sprint ok and Half GHR about the same as SLS.

Standard leg day stretch later in day.