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 and wall ball squat cleans, two great full body exercises. 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.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
400 meter row
20 wall ball squat cleans (20lb, 14lb)
Beginners can modify today’s WOD by reducing both the number of reps per round and the number of reps total. Beginners can also substitute goblet squats for the wall ball squat cleans if desired. A beginner’s version of today’s WOD could look like this:
Scaled 1:
6 rounds for time:
200 meter row
10 wall ball goblet squats (10lb, 10lb)
Perhaps something between the Rx 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:
4 rounds for time:
400 meter row
15 wall ball squat cleans (14lb, 10lb)
Your score is the amount of time it takes you to complete 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:
Comments