WOD – Friday, June 17, 2011


WOD – Friday, June 17, 2011

Warm-up: Run 400m, Fanny wackers, Frankensteins, over the fence, under the fence, 10 overhead squats, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups

Skill: L-Sit

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups, feet unanchored with soles together (thus knees laid outward).

Use the rings for the L-Sit.

Post time to comments, along with personal critique of how well you performed the movements.  The knees should be locked straight with toes pointed forward for the L-Sit.  See how well you can maintain this with your back arched and not rounded.

Compare to:  June 3, 2010 [prevpost=5482]

Time domain: 20-25 minutes


Though Travis did not get far with the weight vest, it was an awesome, aggressive attempt!