Saturday, August 22
rx
For time, with a partner (one partner working at a time, any split of work/reps):
Accumulate 1:00 of an L-sit hold
40 deadlifts (225/315 lb)
Accumulate 1:00 of an L-sit hold
80 bar-facing burpees
Accumulate 1:00 of an L-sit hold
40 deadlifts
Accumulate 1:00 of an L-sit hold
Score: Total time
intermediate
For time:
Accumulate 1:00 of an L-sit hold, one leg bent (or 2:00 plank hold - loaded with a plate or bodyweight)
40 deadlifts (155/225 lb)
Accumulate 1:00 of an L-sit hold, one leg bent (or 2:00 plank hold - loaded with a plate or bodyweight)
80 bar-facing burpees
Accumulate 1:00 of an L-sit hold, one leg bent (or 2:00 plank hold - loaded with a plate or bodyweight)
40 deadlifts
Accumulate 1:00 of an L-sit hold, one leg bent (or 2:00 plank hold - loaded with a plate or bodyweight)
Score: Total time
beginner
For time:
Accumulate 2:00 plank hold - loaded with a plate or bodyweight
40 deadlifts (55/75 lb)
Accumulate 2:00 plank hold - loaded with a plate or bodyweight
40 burpees
Accumulate 2:00 plank hold - loaded with a plate or bodyweight
40 deadlifts
Accumulate 2:00 plank hold - loaded with a plate or bodyweight
Score: Total time
Intended Stimulus
22:00-34:00.
Complete each set of L-sit holds in 3 sets or fewer and 2:00 or less.
Moderate-to-heavy deadlifts; 5+ reps at a time.
Maintain a smooth and steady pace on the burpees. 10+ per minute.
Videos
Skill Work
Post-workout skill
3 sets each for distance:
3 broad jumps