Platinum: As written above. If you have never done GHD Situps in a WOD before, this is not the day to start. Work on GHD’s before the group warmup and use Sundays to work on GHD’s before you do them in a WOD. They are potent and not to be under estimated. Ask a coach if you should do full range of motion or only to parallel.
Steel:
75 Double unders or triple single unders
35 Handstand push-ups
40 Situps
25 Shoulder to Overhead (115/75)
Brass
50 Double unders or triple single unders
15 Handstand push-ups or 40 Hand release push ups
30 Situps
25 Shoulder to Overhead (95/65)
Bronze
35 Double unders or triple single unders
30 Hand release push ups
25 Situps
15 Shoulder to Overhead (75/55)
Scaling:
Platinum: As written above. If you have never done GHD Situps in a WOD before, this is not the day to start. Work on GHD’s before the group warmup and use Sundays to work on GHD’s before you do them in a WOD. They are potent and not to be under estimated. Ask a coach if you should do full range of motion or only to parallel.
Steel:
75 Double unders or triple single unders
35 Handstand push-ups
40 Situps
25 Shoulder to Overhead (115/75)
Brass
50 Double unders or triple single unders
15 Handstand push-ups or 40 Hand release push ups
30 Situps
25 Shoulder to Overhead (95/65)
Bronze
35 Double unders or triple single unders
30 Hand release push ups
25 Situps
15 Shoulder to Overhead (75/55)
Did Steel but just realized I did 30 Shoulder to Overheads on accident – 14:55
Great back and forth pace with Joe D (savior/baller) this morning! Thanks for pushing me through. Enjoyed the shoulder mobility as well.
Did Steel:
75 Double unders
35 Handstand push-ups
40 GHD Situps
30 Shoulder to Overhead (115/75)
Like Jake, I also did 30 Shoulder to Overhead (instead of 25). We also both did GHD sit-ups instead of regular sit-ups.
Enjoyed the head to head competition with Jake this morning – He edged me out at the endby 7 seconds: 15:02
Nonetheless, it was a big day for Joe D since I did all 75 double unders. It wasn’t pretty, but I got it done!
Steel in 15:51 I think.
Had a rough day with double unders too, but I pushed through it and did all 75. Felt pretty good.