This WOD was business as usual but you'll need to set up some equipment for both the skill portion and the WOD. The skill part is a little more fun with other people around, as it becomes an endurance contest between everyone involved. Still, the idea is to hold the L-sit for as long as possible.
For the WOD, just make sure to grab a bar and give yourself a little bit of room. The overhead squats are probably the exercise where you'll want to watch your form the most. For the most part, though, just make sure that you squat as deep as possible, and that you go as far to the sides as possible on the wipers.
Skill
Hold L-sit as long as possible
WoD
As Many Rounds As Possible (15 minutes):
- 5 hand-release push ups
- 5 sit ups with bar overhead
- 5 wipers
- 10 overhead squats
Exercises
- L-Sit
There are a couple of different ways to do this, depending on how much equipment you have around. If you can grab some risers, sit down and set up a platform with 1 riser on either side of you. Put one arm on each platform with your fingers facing forward. From a sitting position, lift your body off the ground using your arms and keep your legs straight out in front of you. Your body will make the shape of an L (hence the name), but it feels a bit like holding a dip.
If you don't have any platforms available, you can do the same exercise on the ground. This gives you a little less height on the sit so you have a smaller margin for error, but that also means you can't hold the sit in as deep a position. It's not necessarily easier or harder this way, just a little bit diferent.
- Hand Release Push Ups
Bring your chest to the ground for every single rep, and lift your hands off the ground at the bottom. This forces you to go all the way down (gravity will take care of the rest if you don't actually bring yourself to the ground). At the top of the rep, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier.
- Sit Ups with Bar Overhead
Lay on your back, and hold the bar straight up in the air; your arms should be perpendicular to the ground. Keeping your arms locked and your eyes on the weight, do a sit up. You will be keeping the bar in the air as you move your trunk.
- Wipers
Lie on your back, and hold the bar in the air above your chest. Lift your feet so that they’re perpendicular to the ground. Swing your legs to one side, bring them back to the middle, and then swing them to the other side. That’s 2 reps. Try to keep the bar still as you do so, because that will force your abs to work harder.
- Overhead Squats
Grab a weighted bar; most people used one of the body bars (10-12lbs), but the highest anyone usually uses iss 30lbs. Standing, hold the bar over your head with your arms locked. Your arms should make a "Y" shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels like you're holding it behind your head. Do a squat, keeping your arms locked as you go down & come back up.
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