Tabata L-sits;
On the rings if you can. Progressions include paralete bars and knees up instead of the whole leg.
Tech:
Overhead Dumbbell Lunges around the gym (50')
Hold a single dumbbell by the weighted ends overhead. Men start with 20lb (women 10lb) and increase by 10lb (women 5lb) every round until you can't go anymore.
Workout:
"Widowmakers" (week 4 of 6)
Low bar back-squat 20 rep max
Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it. Breathing is the key, so make sure to breath deeply prior to the descent and exhale near the top of your squat on the way back up. Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps.
The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter.Tuesday's WOD
Warm-up:400m Run around the block
Tech:
Set the weight for the following exercises
Workout:
30 Kettle Bell Swings (24kg)
400m Run
30 Overhead Squats (95lb)
400m Run
30 GHD Sit-Ups
400m Run
30 Back Extensions
400m Run
30 Front Squats (95lb)
400m Run
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