A Glute-Hamstring Developer! This is not something we use frequently, but can be instrumental in developing body awareness, controlling flexion and extension, and training under no load to develop the core and midline stability.
Don't worry if you haven't been on the GHD much or at all, we will work on instructing and progressing to where you are comfortable, Take a look at the video I've included to see some points of performance for the GHD sit-up.
3x10-20 GHD Sit Ups
3x Max Time HS Hold
GHDSU- GHDSU to parallel, GHDSU to 45 deg., Abmat SUs
HS Hold- HS Hold facing wall, Plank Hold
B. Partner WOD
12 min AMRAP:
A) 21/16 Cal Row
B) Max Rep Double Unders
Score= Total Double Unders
Goal: big sets of dubs