Warm Up:
On a 5:00 clock:
Plank tap relays
Specific Warm-Up:
L-sit Progression and Practice
WOD:
3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
Intended Stimulus: 11-15 Minutes
Intermediate:
3 rounds for time:
40 up-downs
1:00 seated L-sit hold (knees bent)
– Accumulate a total of 1:00 in the L-sit per round.
Beginner:
3 rounds for time:
30 up-downs
:30 seated L-sit hold (knees bent)
– Accumulate a total of :30 in the L-sit per round.
HOME WOD:
3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit.
Movement scaling options:
Up-downs: Reps, 30 reverse burpees
Seated L-sit: Time, single-leg extended, knees tucked, hollow hold
Partner option:
For time with a partner:
150 up-downs
– Resting partner must hold a seated L-sit.
Post-Workout Skill Work:
Accumulate:
50 barbell or PVC good mornings