WOD Movements > GHDs

Thursday 15-09-10
Features: Clean (Power), GHDs, Pull-up, Pull-up (Strict), Push-up (Diamond), Push-ups, Row, Weighted Step Ups.

work complete √

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Tuesday 15-08-04
Features: Back Extensions, Box Jumps, GHDs, Pull-up, Push-ups, Wall Balls.

Met Con: #1 – 7:54 #2 – 7:02 #3 – 6:29

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Friday 15-06-19 WOD
Features: Clean (Hang), Clean (Power), GHDs, Handstand walk.

Hang (Squat) Cleans: 63, 83, 103, 113, 123, 133, 143, 153, 163(f), 163 Conditioning: 8:33 rx

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Monday 15-06-08 Barbell Work
Features: Front Squat, GHDs, KB Press, Pull-up, Pull-up (Strict), Push Press (BTN Snatch Grip), Snatch, Snatch Balance, Barbell Work.

A. 63×5, 83×2, 93, 103, 113, 123, 123 (55k) B. 63, 63, 73, 83, 93, 103, 103, 108, (49k) C. 108, then 118 x5 for 4 sets (53k) Back-off:  112×5, then 108×5 D. 123, 153, 173×4 – got 3 sets done E. Pink KB (16#) F. Strict Pullups – 40 check G. GHDs 15×4...

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Tuesday 15-05-26
Features: Cross Chops, Deadlift, Deadlift - Single Leg RDL, GHDs, Hip Extensions.

quality work: done WOD: 6:58 rx

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Wednesday 15-05-13 Barbell Work
Features: GHDs, Push Press (BTN Clean Grip), Push Press (BTN Snatch Grip), Snatch, Barbell Work.

A. 53, 63 73, 83, 93… then 103, 113, 113 (51k) B. 63×3, 73×3, 83×2, 93×1, then 103, 113,118 (47k) Back off sets:  113×2, 103×3 C. 63, 83, 103, 113, 123, 133, 143 (65k) D. GHDs: check

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Wednesday 15-04-29
Features: GHDs, Pull-up, Pull-up (C2B), Run, Sit-up.

GHD 3×15 C&J (2+2):  63, 83, 113, WOD: 17:40 rx  (had 12 pull-ups done at 15 min cap)

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Monday 15-04-20 @Brickhouse
Features: Back Squat, DB Snatch, GHDs, Overhead Squat, Sled Drag, Back Squat (6RM), Overhead Squat (2RM), Brickhouse.

Back Squat:  6RM:  123, 143, 173, 183 OHS w/pause x2:  83, 103, 123, 133 WOD: R1: dragged +90#, 35#DB R2: +100#, 35DB R3: +110#, 40DB R4: +120#, 45DB Core work: check

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Tuesday 15-01-13
Features: GHDs, KB Swing, Snatch, Walking Lunges.

Hang Snatch: 33, 53, 63, 73, 83, 83 WOD: 6 + Rounds  (5 GHDs shy of 7 rounds — out of order movements due to shared equipment limitations)

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Thursday 14-10-06
Features: Deadlift, GHDs, Push-ups, Ring Dip.

Push-ups: 3×10 on rings check WOD: 13:06  DL@203#, used matador dip bars instead of rings

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