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back extensions'S ARCHIVE

  • Wed.3.31.21

    By CoachBo | In WOD | on March 31, 2021

    Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 1-2 @ 85% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

    CONTINUE READING
  • Sat.12.26.20

    By CoachBo | In WOD | on December 26, 2020

    Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 10 Thrusters (65-95#/45-65#) 10 Pull-Ups 10 Back extensions Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.12.6.20

    By CoachBo | In WOD | on December 5, 2020

    Warm up: 500m row, 30 arch rocks, 30 hollow rocks WOD: 3 rounds 800m run/1000m row 50 back extensions 50 sit ups Cooldown

    CONTINUE READING
  • Sat.11.14.20

    By CoachBo | In WOD | on November 14, 2020

    Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

    CONTINUE READING
  • Wed.8.19.20

    By CoachBo | In WOD | on August 19, 2020

    Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups WOD: 21-18-15-12 and 9 reps, for time of: Back Extensions or Superman holds Push-press (65/45#) Sit-ups Pull-Ups or Bent Over Rows Dips Push-ups Cool down: more »

    CONTINUE READING
  • Sun.2.23.20

    By CoachBo | In WOD | on February 23, 2020

    Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

    CONTINUE READING
  • Sun.9.1.19

    By CoachBo | In WOD | on August 31, 2019

    Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

    CONTINUE READING
  • Sun.7.28.19

    By CoachBo | In WOD | on July 27, 2019

    Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push Press (55/75#) 50 Sit ups 10 Alt. Jumping Lunges, each 50 Back Extension 10 Barbell Row (same bar as PP) 50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

    CONTINUE READING
  • Sat.6.1.19

    By CoachBo | In WOD | on May 31, 2019

    Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: roll out and stretch

    CONTINUE READING
  • Fri.5.31.19

    By CoachBo | In WOD | on May 30, 2019

    Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: roll out and stretch

    CONTINUE READING
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