A. L-sit Hold
Complete 1 max L-sit Hold for time Then EMOM 12
Min 1: 10 L-sit Leg Lifts
Min 2: 4/4 L-sit Straddle Lifts
Min 3: 15-30 sec L-sit Hold
B. 3 Rounds [15 min Cap]
400m Run
21 Dumbbell Swings (50/35)
12/12 Bent Over Row (50/35)
B. 3 Rounds [15 min Cap]
400m Run
21 Broad Jumps
9 Burpees
Post time for L-sit and time for the WOD. Ex: 22 sec, 12:14 Rx.
And coming tomorrow…
A. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk (R/L)
4 x 2+2+2+2/2
Use PVC/Broomstick to work on speed, single or double double for overhead stability.
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s) Directly into
10-9-8-7-6-5-4-3-2-1
Dumbbell Overhead Squat (50/35)
Handstand Push Ups
B. Core Cashout:
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min
Bodyweight
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Burpees Directly into
10-9-8-7-6-5-4-3-2-1
Jumping Lunges (R+L=1)
Handstand Push Ups
A. 3 Rounds [15min cap]
9 Dumbbell Hang Snatch (50’s/35’s)
8/8 Single Leg V-Ups
9 Dumbbell Clean and Jerk (50’s/35’s)
8/8 Single Leg V-Ups
20 Weighted Glute Bridge (50/35)
B. 3 Rounds [For Quality]
30 seconds Copenhagen Plank (R/L)
30 seconds 1-Arm Overhead Squat Stretch (R/L)
60 second Handstand Hold
Bodyweight
A. 3 Rounds [15min cap]
10 Burpees
8/8 Single Leg V-Ups
8 Inverted Burpees
8/8 Single Leg V-Ups
10/10 Single Leg Glute Bridge
