L Sits and Holds
Metcon:
"Bringing Home the Kill"
- Cover 1 mile as fast as possible carrying 1/4 of your body weight.
WOD Tips:
For the L Sits there are many variations you can use. See the photos below for some options.
For the metcon, pick up 1/4 of your body weight, which could be weight plates, a kettle bell, a sand bag, a medicine ball, a barbell, etc. Then cover 1 mile as fast as possible carrying that weight any way you like. You can't drag it, but you may put it down as often as you would like. This WOD is borrowed from Mark Sisson on MarksDailyApple.com, the author of The Primal Blueprint. Both are excellent resources for the paleo lifestyle.
L Sit option photos:
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| L Sits on paralletes |
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| L Sits on rings. |
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| L Sits hanging from rings. You can also do these hanging from a pull up bar or even a rope. |
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| L Sit progression with one leg tucked. You could also do both legs tucked for an even easier progression. |
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| L Sits with a shirtless dude (my personal favorite:) |
Post L Sit methods practiced, weighted carried, and the time it took to cover 1 mile to the comments section. bc
SWOD: L-Sits and Holds
ReplyDeleteMetcon: Ran 1 mile in 14:18 carring 36 lbs
SWOD: L-sits, L-Hangs L-Holds.
ReplyDeleteMetcon: 11:17 with 70lbs.
SWOD: L-hangs holds 18 sec
ReplyDeleteMETCON: 1 Mile 7:36 with 40lbs
SWOD: Horrible 6 sec L-Hang with good form
ReplyDeleteMetcon: 9:01 w/ 70# Sandbag. My weight should have been under 60#, but Chris challenged me so I had to do the sandbag. Thanks a lot Chris!
SWOD: L holds on paralletes and rings
ReplyDeleteWOD: 1mile carrying 30 lbs(2-15 lb dumbbells)
12:58
That was kinda fun!
See Craig sandbags are fun!!!!
ReplyDeleteSwod: sledge drives on tire with 13lb sledge,15ea side
Metcon: 1000 meter row, then 3 rounds of 500 meter row,10 KB swings(35lb) and 20 walking lunges
SWOD: 22 second L sit
ReplyDeleteMetcon: 9:42 with 35lb
SWOD: L Sit Rings 43 Sec.
ReplyDeleteMetCon: 17sumthin
1/2 mi 20# Medicine Balls
1/4 mi 45# Plate
1/4 mi Yellow Bag thing
Started the morning with a nice 3 mile warm-up run with some friends, and then:
ReplyDeleteSWOD: L Sit Rings 20 Sec.
Metcon: 11:37 @ 36# using(2)18# kettlebells
Team practice = 5 rounds for time: rope climb, 62 lb KB swing x 10, jump rope x 90 singles.
ReplyDeleteGood job Ryan and Jenny
SWOD L SIT 35 SCNDS RINGS
ReplyDeleteMETCON 70LBS 11:55
DAVE W.
ReplyDeleteL-SITS AND HOLDS - 32 SECS
1 MILE .25% BODY WEIGHT 17:34 40 LBS
Team work out
ReplyDeleterope climb, 10 kbs 44#, 20 double unders
don't know my time and don't care. My legs look like they were ran over and dragged.
Thanks for pushing Greg! Never thought I would climb a rope. Ryan A. and Steve you did awesome!!!
L sit on rings x24 sec.
ReplyDelete1 mile walk/jog w/45lb. bumper weight 15:"and some change".. thats 5 lb. over 25% of body weight.
I was lugging that weight in body fat 2 1/2 years ago.... Yikes:)
SWOD: max 10
ReplyDeleteSWOD: max 11
MetCon: 35lb plate for mile run-12:00
MetCon: 35lb plate for mile run-11:29
goal: SwOD:15
MetCon: 35 plate 11:00
Metcon: 10:02 with two 15# bumpers
ReplyDeleteSWOD: bent knee sits on paralettes -- 17 sec; L-sit hang from ring practice
ReplyDeleteMetCon: 18# KB and 26# KB (28% BW) for one mile--15:12