Wednesday 10.27.10

SWOD:
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:

L Sits on paralletes

L Sits on rings.

L Sits hanging from rings.  You can also do these hanging from a pull up bar or even a rope.

L Sit progression with one leg tucked.  You could also do both legs tucked for an even easier progression.

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

17 comments:

  1. SWOD: L-Sits and Holds

    Metcon: Ran 1 mile in 14:18 carring 36 lbs

    ReplyDelete
  2. SWOD: L-sits, L-Hangs L-Holds.
    Metcon: 11:17 with 70lbs.

    ReplyDelete
  3. SWOD: L-hangs holds 18 sec
    METCON: 1 Mile 7:36 with 40lbs

    ReplyDelete
  4. SWOD: Horrible 6 sec L-Hang with good form

    Metcon: 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!

    ReplyDelete
  5. SWOD: L holds on paralletes and rings
    WOD: 1mile carrying 30 lbs(2-15 lb dumbbells)
    12:58
    That was kinda fun!

    ReplyDelete
  6. See Craig sandbags are fun!!!!

    Swod: 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

    ReplyDelete
  7. SWOD: 22 second L sit

    Metcon: 9:42 with 35lb

    ReplyDelete
  8. SWOD: L Sit Rings 43 Sec.

    MetCon: 17sumthin
    1/2 mi 20# Medicine Balls
    1/4 mi 45# Plate
    1/4 mi Yellow Bag thing

    ReplyDelete
  9. Started the morning with a nice 3 mile warm-up run with some friends, and then:

    SWOD: L Sit Rings 20 Sec.

    Metcon: 11:37 @ 36# using(2)18# kettlebells

    ReplyDelete
  10. Team practice = 5 rounds for time: rope climb, 62 lb KB swing x 10, jump rope x 90 singles.

    Good job Ryan and Jenny

    ReplyDelete
  11. SWOD L SIT 35 SCNDS RINGS
    METCON 70LBS 11:55

    ReplyDelete
  12. DAVE W.

    L-SITS AND HOLDS - 32 SECS
    1 MILE .25% BODY WEIGHT 17:34 40 LBS

    ReplyDelete
  13. Team work out

    rope 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!!!

    ReplyDelete
  14. L sit on rings x24 sec.

    1 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:)

    ReplyDelete
  15. SWOD: max 10
    SWOD: 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

    ReplyDelete
  16. Metcon: 10:02 with two 15# bumpers

    ReplyDelete
  17. SWOD: bent knee sits on paralettes -- 17 sec; L-sit hang from ring practice

    MetCon: 18# KB and 26# KB (28% BW) for one mile--15:12

    ReplyDelete