WOD 17 May: The problem with hip extensions…

17 May

You know when you just can’t find the right tool for the job? You look for ages, and then end up having to perform some sort of McGyver-esque fudge using a broken screwdriver, a wire hanger, and some electrical tape?

No?

Just me, then…

Anyway, today was kind of like this.

Sure, we cracked on with some Clean & Jerks (3-3-3-1-1-1) as folks strived to build on last weeks 3 rep max, with a brand new one rep max. Fun times were definitely had learning the split jerk (and its cousin, the inadvertent split clean). And there were some terrific efforts and brand new 1RMs set in every session.

But, there was something not quite right with the WOD:

AMRAP 12 minutes

  • 5x Handstand push-ups
  • 10x Box jumps
  • 15x Hip extensions

You see, we don’t have enough space for lots of GHD machines in the gym. So how to perform the hip extensions…?

0630 – Band pull-throughs

This was interesting. It definitely lit up the hamstrings, glutes and hips. But there is something about pulling a band right up inside your crotch that just isn’t…cricket.

1730 – Band pull-throughs

Theory confirmed. Exercise more hilarious than useful.

Band pull-throughs: Quite amusing
Band pull-throughs: Quite amusing

1830 – Hip bridge

Class ended up looking like something out of a 1980’s aerobic video. Hip trusts on the floor are no more dignified than pulling band through legs.

Hip bridge: Still not quite right...
Hip bridge: Still not quite right...

1930 – Kettlebell swings

F*ck it. Let’s just change the workout…

AMRAP 12 minutes

  • 5x Handstand push-ups
  • 15x Box jumps
  • 25x Kettlebell swings
Kettlebell swings: Now we're talking!
Kettlebell swings: Now we're talking!

Seemed to have the desired effect.

Who programmes ‘hip extensions’, anyway…grumble, grumble…

4 thoughts on “WOD 17 May: The problem with hip extensions…

  1. 17:30 Photo caption competition;

    “Class didn’t realise Steven was being sarcastic when he said they could those stick KB swings where the sun don’t shine”

  2. Oops!!!!! Language fail!!!

    17:30 Photo caption competition;

    “Class didn’t realise Steven was being sarcastic when he said they could stick those KB swings where the sun don’t shine”

  3. what you can’t see in this photo is the cheeky 16 I had hidden behind my box for when the going got tough…..

    Hey! First day back in a while. Just easing myself in…

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