GHD Back Ext & Situp

This WOD makes great use of our new Sorinex GHD!

5 rounds
10 GHD back extensions
10 GHD Situps (only to just below parallel)

Time: 5:19


1000m Row, GHD, Cleans, Press


4 Rowing Intervals (250m, 30sec rest) 2:50/500 pace

2 Rounds:
10 GHD Back Ext
10 GHD situps

15 Cleans 65#
10 Presses 65#

10 Steep angle Ring Rows

1000m Row

Time: 3:50 (I couldn’t let Penny’s 4:02 PR last night stand over mine that long… lol)

10 Cleans 65#


250m Row
Green Band pullups (4, 4, 3)
Knee Pushups

15 Snatch 65#

Time: 2:45

Back Extensions, GHD Situps, 250m Row

I’m still sporting a lot of junk in my chest that’s been breaking up the past few days (I think I passed it on to Penny), so I decided to just go through a circuit of 250m row, back extension, and GHD situps.  I was eager to get some use out of the new GHD machine, so this seemed like a great way to do it.  I haven’t used a GHD in over a month, so the extent of our back extensions and situps have been laying on the floor using the Abmat.  The range of motion on the GHD is incredibly different and intense.. I’m sure I’ll be feeling it the next couple of days!

Workout: (3 rounds)
250m Row
10 GHD Back Extensions
10 GHD Situps

I didn’t do this for time tonight.  Just didn’t have the lungs for it…. but I did try to push a bit harder than if I was just doing this for warmup.

I’m glad we sprung for the GHD.  It was a pretty piece of coin, but for an incredibly effective piece of equipment!

More Fitness Equipment

I was on a whirlwind tour of SW/Central Ohio, doing some equipment setup in Springfield for a class next week, so afterwards, I jumped over to Columbus and picked up some new fitness equipment at the “candy store“.

I got a new Sorinex GHD machine at Rogue Fitness today. Also got a commercial grade barbell, and 110# more of bumper plates. With the new, heavier barbell (with very smoothly rotating collars), that brings my barbell/weights total to an even 500#.  Doubtful I’ll be exceeding that with my deadlift anytime soon, but it will let Penny and I exercise simultaneously with weights on the light and the heavy bars for many of the exercises requiring weights. Now that I have 235# of bumper plates, dropping weight on a squat “bail-out” or from a jerk/snatch won’t cause harm to the floor.

…and my favorite part of all this equipment…. MADE in the USA baby!!!

I’m really looking forward to doing full range back extensions and ab/hip-flexor situps again!