WOD - 120816

Perform the following:

3x5 GHR

3x10 Weighted SLS

3x6 Circular Arch-ups

3x60m Backward Sled Sprint

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) This workout should be performed as a modified giant set. To this end perform the GHR then rest 60sec, perform the Weighted SLS (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, perform 6 Circular Arch-ups then rest 60 sec (alternate direction here for each rep), finally perform the sled/tire sprints and then rest 5 minutes before beginning the next modified giant set.

2) Add as much weight as possible to both the SLS and Circular Arch-ups. Do not be afraid to challenge yourself here; holding a 45lb plate during the SLS is not unreasonable for stronger athletes.

3) Be meticulous in using ONLY just enough assistance from the arms to complete each rep of the GHR.

4) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. The Backward Sled Sprints are the primary focus of this GB WOD and should be approached very aggressively.

5) 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.

Does the difference between glute ham raises and Archups lie in the starting and ending positions of the body for the maneuvers? They seem to be similiar exercises. Thanks,

Paulo said:

Does the difference between glute ham raises and Archups lie in the starting and ending positions of the body for the maneuvers? They seem to be similiar exercises. Thanks,

Yep. Archups(regular at least) are the bottom portion of a full GHR. The thing is, when you arch your back it becomes much more of a lower back exercise as opposed to Hamstrings(w/ lower back straight). Single leg archups are a lot more Hammy intensive, but I would think that's just because using only 1 leg makes that the weaker link than the lower back/i.e. putting more stress on the Hammy...unless you are very strong.

Please correct anything suspect as I am far from sure in most everything .

ewethestuff said:

- GHR Half: somewhere I read this should be the first BTGB progression - true? I don't even get to 45°.

Yes they are the first progression. GHR half are where you are just kneeling down, leaning the hips forward as far as possible(keeping straight back), then bending at the hips and then return up. Not sure how you would get much further than 45 degrees unless you mean hip angle...in which case you would be straightening out into more of a NLC.

Prereqs:60s between all rounds. 3x50s-Plank,3x20s-arch,3x30s-sup,3x35s-hollow,3x40s-dead, 3x20 rev. Pl

WOD:

3x5 GHR Half

3x10 SLS

3x5 Arch-ups

3x60m Backward Sled Sprint(Just sled(51lbs) up slight grassy incline)

4x15 Straddle L bent.

Notes:

Everything felt super good today. Hollow hold in pre-reqs a little rough, but all else, including FBE in WOD felt good. SLS still hard, but felt a little better than normal(as in 3rd round I didn't go to failure). Arch ups were good. Sled Sprint good...grass a little long so I had some extra resistance.