Tuesday - 7/21/20

Warm-up

Today’s workout will begin with a tabata of L-sits, followed by the main WOD: a 14 minute AMRAP (As Many Reps As Possible) containing rowing and lunges. The rowing will work your whole body while challenging your cardio. The lunges will work your lower body and improve your balance. Push hard, and get in as many reps as you can!

All athletes will begin by practicing their L-sits using a tabata format. Pick an L-sit modification that you can hold for the eight 20-second rounds. Check out the L-sit link at the bottom of this post for information on L-sit modifications.

Everyone perform:

Tabata - L-sits, modified L-sits, or seated static leg raise

Rest 2 minutes

If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):

Rx:

14 minute AMRAP:

200 meter row

20 alternating lunges

A beginner will naturally perform fewer reps than an advanced athlete. However, it might also be necessary to reduce the number of repetitions in each round. That’s okay! Pick a number that feels reasonable for you today. The lunges can be modified by taking smaller steps, not lowering your knee all the way to the ground, or using something for balance. Check out the lunges link at the bottom of this page for more information on how to modify lunges. A beginner’s version of today’s workout could look like this:

Scaled:

14 minute AMRAP:

200 meter row

10 modified lunges

Your score is the number of rounds and reps 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:

L-sits

Rowing

Lunges

How should I time my workouts?