Hell Sits

WOD for Tuesday 072313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)

Skill:
L-Sit Drill:
1 Warmup Round: Hold L-Sit for 40% of max hold
Rest 1 minute

Then 4 Rounds:
Hold L-sit for 60% of max hold
Rest 1 minute between rounds

Scale as follows: V-sit on floor with tuck>V-sit on floor with knee extended>L-sit on paralettes with tight tuck (Hip angle <90 degrees)> L-sit on P. with loose tuck (Hip angle @ 90 degrees, knee bent)> L-sit on P. with full knee extension>L-sit on rings.
Choose a modification that allows for a “max hold” of 20-30 seconds.

Strength: 
Clean
4 singles @60% 
4 singles @65% 
4 singles @70% 1RM

Conditioning:  
AMRAP 18 Minutes:
Row 250m
30 Double Unders
15 Russian KB Swings (70/52)
5 Ring Rows

Post Clean Loads and Workout Rounds Completed to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar).  Then, follow the sequence to work on your L-Sits.  Use the progression that allows for a max hold of 20-30 seconds.  Note that you will be working in sets shorter than that…60% of your max hold time.

For the strength segment, follow the reps and % progression up to 4 singles at 70% 1RM for your Clean.  You can work quickly through the warmups, but rest roughly 2-3 minutes between the final 4 reps.  These are going to be relatively light and you can choose which Jerk variation to use.

For the conditioning workout, we’ll start with a 90 second to 2 minute stagger in classes with more than 9 people to spread out the rowers.  IF you get to the rower and they’re all occupied, you can run 200m instead, but rowing should be your first option.  Sub 30 parallette jumps for DUs.  Place your feet on a box so that your body is parallel to the ground when you grab the rings with an outstretched arm.

Check out Coach Ryan breaking down today’s L-Sit Skill Work
[youtube]http://www.youtube.com/watch?v=MmZUfmVpuno[/youtube]