Main WOD
20min AMRAP
- 10 Deadlift (225/155)
- 20 Hand Release Push Ups
- 30 Air Squat
- 400m Row
Rest 5 minutes...
- 100 Double Unders for Time
Skill
L-Sits 1min / 45sec / 30 sec
Rest ratio 1:1
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Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!
WOD: In this 20 minute AMRAP, we will balance explosive movements with steady movements as very active recovery. The Deadlifts should be heavy, but executed in bulk. Lower the weight if you find yourself doing singles. Ensure full range of motion during the Hand Release Push Ups (chest to deck) and Air Squat (hips below knees). Remember the order of operations for the Row : Leg drive, hip extension, Arm Pull. Back off the pace in the last 50m to prepare your self for transition to deadlifts. When time is up...rest 5 minutes and test your recovery by doing 100 Double Unders as fast as possible.
Scaling: Substitute Singles for Double Unders at 3:1.
Skill: The L-sit is a core isometric contraction exercise. It’s performed with both arms locked out at the sides (kept close to the torso at all times), then the athlete puts their legs straight on in front of them and holds that position for a certain amount of time. Check out this video for tips and tricks for maintaining the hold. Scale down by using tuck holds instead of feet pointed out. Want to scale up, try using the rings...
Heads Up: Thursday's WOD is in the Pool...Prepare for Liquid Pain!!!
ROUTINE IS THE ENEMY.