Friday, July 17th 2015
Today’s skill WOD focuses on core stability with L-Sits. There are a variety of scales for this but this is a simple (but challenging!) movement that looks easier than it is. L-Sits can also be done hanging from the bar, resting your hands on two plyo-boxes or from the rings. Play around with it and give it a go but don’t be afraid to scale appropriately with the coach.
Front rack lunges (in the WOD) can be tough on the knees if not performed properly. The coaches will be on you to keep form perfect and will scale the weights to ensure your safety!
SKILL WOD
20 Second L Sit
(hang from pull ups bar and scale by pulling knees to stomach)
Directly into 20 sit ups
Rest one min
4 rnds
-no score just for skill-
WOD
30 Bar Facing Burpees
60 Front Rack Lunges
30 Bar Facing Burpees
Fitness 75/55
RX 95/65
RX+ 115/75
(Lunges can put a lot of stress on the knee so make sure you are a weight you can control comfortably)
Lots of people getting fit during the 5:30 class…
