Friday 17 September WOD

5 ROUNDS FOR TOTAL TIME:

15 Second total, rings L-sit
30 Abmat butterfly situps

Post your time to the comments.

Not everyone will be able to hold an L-sit on the rings, that’s okay… do them on the parallette bars. If a parallette L-sit is too much, go into the support position and simply hold your feet off the ground. In order to hold a proper, solid support position, your arms MUST BE LOCKED, and your SHOULDERS ENGAGED! Anything less is UNSTABLE! Your workout partner will stop any swinging before you engage in the L-sit.

In order to time a total of 15 seconds per round on the L-sits, each person will need a partner with a stopwatch to start and stop the time when the feet are above or below the hips. When the feet are higher or level with hips, hit the start button and when they fall hit the stop button until the 15 seconds total is reached. The main timer on the wall will keep track of the total workout time, and when you finish your last abmat butterfly situp, the time on that clock will be your finish time.

A butterfly situp is in the same position as the butterfly stretch: soles of the feet together with the knees as close to the floor as possible. This will eliminate the use of the hip flexors in the situp and make it a 100% abdominal exercise.

NOW FEEL THE BURN!!!!!!

*  *  *

Only one?? C’mon!! Still a shitload of effort yesterday, good stuff!

UNBROKEN SET

16 September whiteboard

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

This entry was posted in Gym shots, Pictures, Whiteboard, WOD. Bookmark the permalink.

2 Responses to Friday 17 September WOD

  1. Andy says:

    Holy crap that was hard. good job today, everyone!!!!!! There will be lots of pictures put up tonight!

  2. Melissa says:

    Today was hard but fun! I am sure it made for some funny pictures :)

Comments are closed.