16
Nov
Thursday, 17 November, 2016
Shrugging under.
Workout of the Day:
GENERAL WARM-UP:
1) 3 Rounds:
20 seconds Jumping jacks rest 10 seconds
20 seconds Mountain climbers rest 10 seconds
20 seconds Low box/plate jumps (4-8″) rest 10 seconds
2) Dynamic Mobility Set 2
TRANSITION AND BUILD UP:
Go over scaling options for L-sit.
Then:
4 Rounds
30 Foot Farmers Walk (increase load each round)
5 second L-sit or tuck L-sit
3-5 Deadlifts (increase load each round)
5 Lateral jumps over bar
WOD:
EMOM 21 Minutes
Min 1: 50 meter Farmers Carry (55/35 lb DBs or KBs per hand)
Min 2: 15 sec Accumulated L-Sit Hold
Min 3: 10 Deadlifts (225/155) 15 Lateral Jumps over bar
Cool Down:
Kneeling forearm stretch, 90 seconds
Hamstring stretch, 60 seconds per side
155# DL, L-sit holds on the rings, 35# KBs