Spend the first 10-15 min working on L-sits. These can be practiced on the ground, parallettes, pullup bar or on the rings.
-Try and use at least 2-3 of the above listed options.
WOD
“Endurance Tuesday”
- 3 x 800 M run
or
- 3 x 1000 M Row
Rest 2-3 minutes between efforts.
Record each effort individually.
L-sits: assisted L-sit pull-ups, 30 sec holds on rings/parallettes
WOD: row/run/row, don’t remember times for the first two rounds, last row – 4:37
(15 PVC OHS, 15 abmat sit-ups, 15 HOG push-ups) x 3
15′ L-sit rope climb x 2
10 L-pull-ups x 3
30 sec L-sit on rings x 3
10 shoot-throughs on paralettes x 2
1000 m row: ~3:50
800 m run: ~3:00
1000 m row: ~3:50
Thanks Tom! Bring on the recovery…
L-sits were brutal with Tom at noon.
row/run/row: 3:13/2:16/3:14 need to keep working on my rowing technique.
Lots of L-sits (30 sec at a time), assisted L-sit pull ups (thanks, Jenni!), and shoot-throughs.
1000 m row – 4.15
800 m run – not sure, but I think it was more than 3.30 and less than 4.00
1000 m row – 4.15
Various upper body lifts
WOD: 2:57/3:07/3:09 for runs. Looks like I still have a long way to go!
3:01, 3:14, 3:17 – runs
2:34, 2:35, 2:39 (all runs)
WOD: Running – 3:17, 3:14, 3:11
discovered I can hold a parallette L-sit if I raise them off the ground. gives me a wicked cramp in my quad, though.
WOD: row: 4:31 run: 4:11 row: 4:35 s.l.o.w.
Running: 3:01, 3:02, 3:03
L-sits: approx. 1 min total on parallettes, band-assisted L-sit PUs, a couple of ring holds
WOD: 3:20, 3:20, 3:12 (all running, approx. 2:40 rests between)
Runs: 3:13, 3:11, 3:11
L-sits: assisted L-sit pull-ups, 30 sec holds on rings/parallettes
Row: 3.58.2
Run: 3:32 – Should have been faster… need to learn to sprint (distance mindset)
Row: 4.02.06
Row (3:44.5 PR), 4 minutes double unders (unscored), Row (3:58.2)
3 min rest between rounds
WOD: 4:19 (row), 3:33 (run), 4:20 (row)
WOD: 3:34, 3:24, 3:22
Ring L-sit holds – 20 seconds a piece. L pull-ups – sets of 5. (3 or 4 sets each)
WOD: 3:05, 3:05, 3:07 (all runs)
L-Sits on rings and pull-up bar, 3x30sec. of ea., L-Sit rope climbs..which are kinda fun.
2:59, 2:53, 2:53 (all runs)
wod: 4:12 (row), 3:43 (run–blah), 4:12 (row)
WOD: run with dog 3:21, run dragging dog on the way back 3:26, run alone 3:27
L-sit experimentation happened…
// WOD – 343/ 309/ 352 (row/ run/ row)
2:44. 2:36. 2:29. all runs. thought was 1/2 mile but was probably shorter
Forgot to post yesterday!
Great job everyone on the L-Sit progressions!
3 x L-Sit Rope Climbs – 10/8/6 feet – fail on the last one.
3 x 5 L-Sit Pull Ups
3 x 30 Sec L-Sit Ring Holds
Row/Run/Row: 3:something/2:56/3:something
After each iteration I did 25 Hand Release Push Ups because I hate myself!
row 4:22.7, run ?, row 4:378.7
all runs: 3:23, 3:15, 3:19
3:44 run, 4:38 row, 4:12 run