Time: 5:30 a.m.
21-18-15-12-9-6-3 reps for time of:
Back Extension
400m run
If the GHD is in use when you need to use it, sub 1 burpee for 1 back extension until the GHD is available. Ha.
Blog Archive
Hop a Fence Links
Other Links
- Testify Strength & Conditioning
- M.S.C.L.
- Love The Game (Kiley)
- California Strength
- Catalyst Athletics
- CrossFit
- CrossFit Endurance
- CrossFit Football
- CrossFit Kansas City
- CrossFit Omaha
- CrossFit Rockford
- Dutch Lowy
- Gmaps Pedometer
- GymnasticsWod
- Gymnastic Bodies
- Gym Jones
- Mike's Gym
- MobilityWod
- Omaha Running Club
- OPT
- Ring Training
- Weather - Omaha
Subscribe via email
Posts
Followers
Labels
1 mile
10 miles
100m
12k
2 miles
20 rep max
200m
3 miles
4 miles
400m
40m
4th down
5 miles
5/3/1
500m row
5k
8 miles
ab wheel
air force WOD
amrap
amreap
angie
annie
atomic sit-up
back squat
barbara
baseline metcon
below knee snatch
below-knee hang power snatch
bench press
bike
bike tt
blarney stone 5k
box jump
box squat
brick
bro-con
broad jump
carse
cert
cfe
cfe bike
cfe row
cfe run
cfe swim
chief
chipper
chippin wood
cindy
clean
clean and jerk
clean deadlift
clean pull
close-grip bench press
competition
complex
cornhusker state games
crossfit games
crossfit games open
crucible
crushing helen
daniel
dark horse
db fran
db get-up
DB hang power clean box jump
db linda
deadlift
death by tabata
depth jump
des moines half-marathon
di-fran-abeth
diane
dips
double-under
down-back
dumbbell
dutch's challenge
e*trade baby
e2mom
elizabeth
emom
eva
farmer carry
fast and furious
fight gone bad
filthy 50
fran
fran gots hope
fran gots hops
fran pull-up test
frequency method
front squat
get-up
ghd 1/2 sit-up
ghd sit-up
good morning
grace
grannie
griff
GTO
half-cindy
half-filthy 50
half-marathon
half-rachel
handstand
handstand walk
hang clean
hang power clean
hang power snatch
hang snatch
hang squat clean
hang squat snatch
hatch squat program
heavy fran
helen
helen goes upside down
high hang power clean
high hang snatch
hill sprints
HSPU
inverted burpee
jackie
jake
jerk
jumping squat
karen
kb get-up
kb snatch
kelly
kiley
KTE
L-Pull-ups
L-sit
lincoln half-marathon
linda
lindsey
lizzie
long run
long tabata
long tabata run
lumberjack 20
mcghee
mini-tri
mobility
morrison
muscle-up
mustache
nancy
nate
ni-bthaska-ke
nutts
OHS
olympic press
Omaha Open
omaha triathlon
overhead carry
overhead squat
parallette
pendlay row
phil
pistol
plank
plyometrics
power clean
power clean from blocks
power shrug
power snatch
power snatch from blocks
powerlifting
press
pull-ups
push jerk
push press
push-up
quarter-angie
race
rachel
RDL
reverse hyper
rice lake
ring dips
ring HSPU
rockford
rope
row
run tt
sandbag carry
sectional
shoulder press
sledgehammer
slingshot
snatch
snatch deadlift
snatch jump
snatch pull
split jerk
sprints
SQT
squat
squat snatch
st. louis half-marathon
strength and conditioning recovery
sweatfest
swim tt
t. rice conditioning test
tabata
tabata run
tabata something else
tabata this
team WOD
testify
the bear
the sevens
tim
tire flip
tire pull
tommy v
triathlon
true push-up
TTB
twelve days of Christmas
uneven grace
usapl
v-up
vertical jump
volkswagen
wall climb
weighted dip
weighted pull-ups
zercher squat
7 comments:
That's brutal. I would protest.
Well . . . you would (in the words of Kiley Hansen).
However, the running will take a significant amount of time, whereas the back extensions should be pretty darn quick, so I don't think it will be a conflict most of the time (it'll probably just be Kiley and me doing the WOD since it's early in the morning).
Um, by "mostly" you mean "only." Just sayin.
Um, I'm still trying to find out where I said "mostly" - I'm just sayin.
I'm sorry "probably."
You would.
I deleted my last comment. I simply cannot use a smiley face on here.
Post a Comment