L-Sits and Buy Ins – 1/27/16

By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 26 January, 2016 | 0

Hang Squat Snatch for load:
#1: 1 rep @ 85%
#2: 1 rep
#3: 1 rep @ 90%
#4: 1 rep
#5: 1 rep
#6: 1 rep @ 95%
#7: 1 rep
#8: 1 rep

THEN

5 Minute L-Sit Hold (pull up bar)

Each time you fall, you must complete a buy in:

1st fall: 5 TTB
2nd fall: 5 Clapping Push Ups
3rd fall: 5 strict pull ups
4th fall: 5 ring dips
then continue that order until 5 mins has been completed (so 5th fall is ttb, 6th is clapping push ups etc)

CORE Series Training

Warm Up: 3 Rounds: 2 Wall Walks 10 Wall Squats 10 Kettlebell Swings

Skill: The Press Series

WOD: 3 Rounds: 2 Mins Clean and Jerk, rest 1 Minute between rounds

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L-Sits and Buy Ins – 1/27/16