Warm-Up:
1 set:
10 alternating soldier kicks
10 alternating Samson stretches
10 alternating staggered stance floor sweeps
10 leg swings/leg (front and back)
1 set:
10 in-place inchworms (no push-up)
10 seated leg raises
10 alternating plank reach throughs
10 seated leg raises
1 set:
:20 hang from pull-up bar
10 good mornings
:10 hanging L-sit hold (both legs bent)
10 staggered stance good mornings
:10 hanging L-sit hold (one leg straight and one leg bent)
10 sumo stance good mornings
:10 hanging L-sit hold (both legs straight)
Skill Work:
EMOM 6:
2 clean grip deadlifts
WOD:
For time:
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold
– Legs extended on the L-sit hold.
Intended Stimulus: 8-12 Minutes
Intermediate:
For time:
5 rounds for time:
15 deadlifts (105/155 lb)
:30 hanging L-sit hold
– Knees bent on the L-sit hold.
Beginner:
For time:
5 rounds for time:
15 deadlifts (55/75 lb)
:30 seated leg raise hold
– Knees bent on the leg raise hold.
HOME WOD:
Equipment:
5 rounds for time:
15 DB deadlifts
:30 L-sit hold
– Legs extended on the L-sit hold.
– Touch all four heads of the DB to the ground.
Bodyweight:
5 rounds for time:
20 weighted deadlifts deadlifts
:30 L-sit hold
– Legs extended on the L-sit hold.
Movement scaling options:
Deadlift: Load, sumo deadlift, DB deadlift
Hanging L-sit hold: Shorten the legs by bending at the knees, seated leg raise hold (bent knees), plank hold
Alternate Workout:
For time:
5 rounds for time:
15 deadlifts (155/225 lb)
:30 seated leg raise hold
– Legs fully extended on the leg raise hold.
Cool down:
2 sets:
:30 pigeon stretch/leg