Warm-Up:
Coach’s choice
Pre WOD prep:
Kettlebell floor press. Build to a heavy 5. Practice your L-sit pull-ups or your option for the L-sit pull-up.
WOD:
Street Sweeper
1000/ 750 m row
Then
3 rounds for time:
7 Kettlebell floor press (70,53)
5 strict L pull-ups
Then,
1000/ 750 m row
*Talk to the coach for options for the strict L-sit pull-up.
Option 2:
1000/ 750 m row
3 rounds for time:
7 Kettlebell floor press (53,35)
5 strict L pull-ups
Then,
1000/ 750 m row
Option 3:
1000/ 750 m row
3 rounds for time:
7 Kettlebell floor press (35,26)
5 strict L pull-ups
Then,
1000/ 750 m row
Post WOD:
Rig pec stretch for 2 minutes
Lat roll out. 2 minutes each side
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Day 24 WLC
Set of 5 Heavy KB Floor Press: 39#
Street Sweeper: 13:05 | 750M Row | 35# KB | 5 Strict L Sit Pull Ups
Did the KB floor press with Becka so had fun with that 🙂
The workout was a nice little sandwich of strict movements between two rows. Kind of like an Oreo without the chocolate wafer and creme filling. Loved the opportunity to practice/do L Sit Pull Ups in the workout and was happy to get all 15 of them in. Thanks Hanna for the fantastic mobility warm up and getting Monday off to a solid start!
You’re a rock star, Deb! Nice job on those L Sit Pull-ups!
Street Sweeper: 12:45 | 26# KB | 2 Stricts + 3 RRs + 10 second knee raise hang
It’s amazing how hard it was to do a pull-up with my legs out, or even my knees bent. Kudos to those in the 5:30 that had that in their bag of tricks today!
Street Sweeper
15:06
#44KB, | 5 sec L-Sit Holds+1 Strict PU