Wednesday, May 26, 2010

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Brian on vacation, representin'!

Published in: on May 25, 2010 at 9:07 pm  Comments (17)  

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17 CommentsLeave a comment

  1. If you cannot perform an L-sit on the parallettes, you can:

    1) perform an L-sit on the rings
    2) hang from the pull-up bars with legs extended in an L-sit position
    2) hang from the pull-up bars with legs bent in a tucked position

    For the back extensions:

    the 10kg plate = 22 pounds
    or, you can try holding the 25lb KB to your chest during the movement.

    If you cannot use that weight for some reason, scale down, but try to use the prescribed weight first…it is not as difficult as you might think.

  2. WTF is a “good morning”….I must be an IDIOT b/c, hq nor RX offers an explanation

  3. 24:31

    hung from pullup bar in tuck position for L sits

    20 lbs for back extensions

    I found the back extensions the hardest.

  4. My hold was on parallelettes with knees up. The first minute (unbroken!) was the best. It went rapidly downhill from there on the holds but I liked this workout. Women’s bar on good mornings. On the back extensions I used 20lb db and yes, Paige, they were tough!
    21:47 if I heard & remembered correctly

  5. Hey Damon-can you grab the cfrx sign from out back to bring to Jax?

  6. l-sit legs bent on the rings unbroken all 3 sets, the abmat situps slowed me down 19:02

    • That’s great, Patrick! I told you the rings were for the bad-ass ones! πŸ™‚

  7. I’m going to make this (today’s WOD) up tomorrow.

    Coach D & Team and Laura, good luck this weekend! KICK…SOME…ASS!!!!

  8. Used rings with legs bent for l-sits

  9. Bryan rocks.

    Cool workout! I did knees up on parallettes. 30:47

    I met Kelly’s little Fiona tonight! She’s the cutest cutie *ever*.

    Good luck this weekend everyone!! xo

    • …and she was rockin the paralettes too! πŸ™‚

  10. Did straight leg L-sit on the paralettes for the first round; halfway through the 2nd I had to switch to knees-up position. Good mornings seemed slow. Knocked out the back extensions w/ 25 lb kettlebell pretty quickly. Worst part for me was the sit-ups with soles together — no leverage makes it tough!


  11. 27:58
    Have to stretch out my hamstrings for the “good mornings”

  12. 27:02

  13. Used parallettes for the L sits:


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