Today we will practice L-sits before performing our WOD. The L-sit is a gymnastics movement in which the legs are held straight in front of you while your weight is supported by your hands. It is very difficult to perform but can be modified to any fitness level. Please click on the link above to learn how to perform and modify L-sits. Then, try the following workout:
Accumulate 1 minute total of your chosen L-sit variation. Complete in as many sets and with as much rest as needed.
Today’s WOD combines rowing, wall ball squat cleans, and pull-ups. For 20 minutes, you will perform as many rounds of a 200 meter row, 10 wall ball squat cleans, and 5 pull-ups as you can. Focus on your form today. Push hard with your legs as you row, and keep your back flat and your core engaged. During the wall ball squat cleans, focus on keeping the wall ball close to your body throughout the movement. Push hard, and get in as many rounds and repetitions as you can!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
200 meter row
10 wall ball squat cleans (20lb, 14lb)
5 pull-ups
Beginners can modify today’s WOD by substituting goblet squats for the wall ball squat cleans and ring rows for the pull-ups. If 20 minutes is too long for you today, you can also shorten the workout time. Some workout is always better than no workout! A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute AMRAP:
200 meter row
10 wall ball goblet squats (10lb, 10lb)
5 ring rows
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
20 minute AMRAP:
200 meter row
10 wall ball squat cleans (14lb, 10lb)
5 jumping or banded pull-ups
Your score is the total number of rounds and repetitions you complete during today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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