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November 4, 2015

Skill

6 x 1 Accumulate 15 seconds in an L-Sit*

* resting at least 1 minute between efforts, efforts do NOT need to be unbroken

Today we are working the L-sit during our skill work.  The movement is one that is highly scaleable.  Beginners should start working on an L-sit the floor placing the hands as far forward as possible to hold for 15 seconds.  As you become better at the movement you can hold perform an L-sit hang by hanging from pull-up bar or rings, L-sit on Parallettes, L-sit in ring support,  L-sit on floor support (only your hands touch the ground) or any other difficultly level you can think of.  If you are not sure what your capabilities are  start at the easiest point you  can achieve for sure and increase your difficulty from there.  If you find that you cannot achieve 15 seconds with a certain method stay with that method for the rest of your sets.

 

WOD

Tabata Toes-To-Bar
1 Minute Rest
Tabata Snatch 75/55 lb
1 Minute Rest
Tabata Toes-To-Bar
1 Minute Rest
Tabata Snatch 75/55 lb

Workout notes: The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.

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