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October 12, 2016

Skill

EMOM for 10 Minutes
L-Hang

In today’s skill work we are work on our L-sit progression but in this version we will hang from a pull-up bar or rings. The ideal L will have your legs straight and also above parallel. You can scale the movement by bringing in one or both legs. We’re doing 10 rounds of this and that is a lot so don’t expect to hold on very long in each round. The hanging part will most likely be easier that holding the legs extended so choose a difficult but doable position and hold it for as long as you can. If you are not quite ready for the hanging L scale down to the seated L sit on the floor.

WOD

AMRAP in 20 Minutes
400M run
30 One arm dumbbell overhead walking lunge steps 45/30 lb
20 Push-Ups

Workout notes: Today we’re looking at a workout in a longer time domain with two difficult movements.  For the overhead walking lunge step it will be important to keep your torso upright and keep your shoulder in a stable and mechanically appropriate position. Remember that holding something overhead will feel much heavier using one arm than it would with two. If you have not yet developed the mobility or strength to safely position the dumbbell overhead you can scale to a front rack walking lunge. Remember to distribute the work evenly across both arms.  The push ups will be harder after holding the lunge so plan on breaking those reps up early!

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