WOD for Thursday, Oct 30, 2014

Skill: L-sit

Progressions:

  • L-sit, knees bent on parallettes/boxes
  • L-sit, legs straight slightly downwards on parallettes/boxes
  • L-sit, legs straight slightly upwards on parallettes/boxes
  • L-sit on ground

Use 5x15s table:

  • 3 x 3 s
  • 5 x 3 s
  • 3 x 6 s
  • 4 x 6 s
  • 4 x 10 s
  • 5 x 10 s
  • 4 x 12 s
  • 4 x 15 s
  • 5 x 15 s

And after that 5x30s:

  • 3 x 5 s
  • 5 x 5 s
  • 3 x 10 s
  • 4 x 10 s
  • 4 x 15 s
  • 5 x 15 s
  • 4 x 25 s
  • 4 x 30 s
  • 5 x 30 s

Weighted pull-up 3×1

Weighted pull-up 3×1

Bridge hold for 5 minutes

Hold bridge up for 5 minutes. Each time you break, perform 5 skin the cats. http://gymnasticswod.com/content/sat-1018