Tuesday: L-Sits and Endurance

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.

26 thoughts on “Tuesday: L-Sits and Endurance

  1. 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

  2. (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…

  3. 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.

  4. 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

  5. Various upper body lifts

    WOD: 2:57/3:07/3:09 for runs. Looks like I still have a long way to go!

  6. 3:01, 3:14, 3:17 – runs

  7. 2:34, 2:35, 2:39 (all runs)

  8. WOD: Running – 3:17, 3:14, 3:11

  9. 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.

  10. Running: 3:01, 3:02, 3:03

  11. 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)

  12. 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

  13. Row (3:44.5 PR), 4 minutes double unders (unscored), Row (3:58.2)

    3 min rest between rounds

  14. WOD: 4:19 (row), 3:33 (run), 4:20 (row)

  15. WOD: 3:34, 3:24, 3:22

  16. 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)

  17. 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)

  18. wod: 4:12 (row), 3:43 (run–blah), 4:12 (row)

  19. WOD: run with dog 3:21, run dragging dog on the way back 3:26, run alone 3:27

  20. L-sit experimentation happened…
    // WOD – 343/ 309/ 352 (row/ run/ row)

  21. 2:44. 2:36. 2:29. all runs. thought was 1/2 mile but was probably shorter

  22. 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!

  23. row 4:22.7, run ?, row 4:378.7

  24. all runs: 3:23, 3:15, 3:19

  25. 3:44 run, 4:38 row, 4:12 run

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