Skill Work
6 Rds of:
30 second L-sit
30 second Handstand hold
When finished with skill work
WOD
30-25-20-15-10-5 for time:
Sumo Deadlift High pull 75# Men 55# Women
Box Jump 24″ Men 20″ Women
Supine Row
Push Up
Ab Mat Sit up
For supine row hold a pair of rings or racked bar and walk your feet out in front of you so your holding yourself up. From that position pull your belly button tight to your spine and lift your hips so your ears, shoulders, hips and ankles are in one straight line. Proceed by pulling or rowing yourself up to the rings or bar. Goal is to touch your chest to the bar or pull your chest past the rings. If you need to challenge yourself more elevate your feet by putting your feet on a bench or box.
I hit the core pain strom from the main site today. Scaled to 50% of the time and reps.
Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps
For the L-sit, accumulate 30sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
Total Time: 14:05 (splits: 4:15, 4:59, 4:51)
Notes/Modifications:
L-sit: Could not hold the L-sit for more than 1 sec. R1, as many attempts as possible on a running clock for 30 sec. R2/R3, got rear off the floor but left heels on the ground for 30 sec.
Good mornings: Haven’t done these in years, very awkward. Bar kept rolling forward on my neck.
Abmat sit-ups: R1/R2, kept palms of the hands on the floor. R3, had to swing the arms to keep going. By far the toughest part of the WOD for me.
In general, just felt like I was in slow motion today. Long day at work yesterday, not enough sleep last night, and the 4AM alarm seemed so much earlier than normal today. Was tough to find the motivation for today’s WOD. Very happy tomorrow is a rest day.