Skill Work:
On a 5:00 clock:
L-sit skill work
WOD: 10 rounds for time with a partner:
30 KB swings (35/53 lb)
30-m bottoms-up KB carry (35/53 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Intermediate: 10 rounds for time with a partner:
30 KB swings (25/35 lb)
30-m bottoms-up KB carry (25/35 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Beginner: 10 rounds for time with a partner:
10 KB swings (15/25 lb)
20-m bottoms-up KB carry (15/25 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in a hollow hold.
Home Workout:
10 rounds for time with a partner:
30 dumbbell swings (35/50 lb)
30-meter single-arm overhead dumbbell carry (35/50 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Cool down:
Accumulate:
1:00 hamstring stretch/leg
1:00 forearm stretch.