Today’s WOD L Hold and Jump Squats SWOD 3 sets Max Rep Strict Chin Ups 30 sec Max effort L-Hold (Rings or Paralattes)
Hands on rings with knuckles facing out
Shoulder posted on top of the thumb
Point your elbows back by trying to turn your hands out
Lift legs up in front of you until the toes are above hip level and hold
Allow body to tilt back to balance
Progression 1) Tight Tuck – Perform the L-sit lift as described above, but with the legs pulled tightly into a tuck position. 2) Relaxed Tuck – Now allow the legs to extend out somewhat from the tight tuck position that you used initially. 3) Legs Extended Halfway – Perform L-sit lifts with the legs approximately half way straight. 4) Legs Slightly Straddled – The legs will now be completely straight, but slightly straddled to help to increase the available leverage when performing this element. 5) Pike – The legs will now be completely straight and together at all times. 3 sets WOD 1 min On/30 Sec rest 4 rounds A. Ring Rows B. Spiderman PushUps C. Jump Squats Lowest Round for Score ]]>
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