Super Duper Skillzzz

Irony anybody?
Irony anybody?

Warm Up
500m run = 1 loop

Skill – L-Sits, Pistols, Levers
1. L-sit reverse tabatta 10s on 20s off with perfect technique

When working with a partner, partner a 10s on 5 s transition partner b 10s on 5s transition for 8 sets.

2. Pistols- 5-4-3-2-1 alternating legs add weight or mess around with the overhead squat pistol with pvc or light barbell.

3. Front Levers and Back Levers Practice

Open WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

22 Comments

  • dudley

    09/25/2013 @ 5:20 pm

    10+15

  • dudley

    09/25/2013 @ 5:20 pm

    10+15

  • Emily

    09/25/2013 @ 3:48 pm

    pistols: up to 33# bar OH successfully. got one leg with the 45# bar, but not the other.
    levers: red band
    WOD: 8 + 17 Rx – T2b were one at a time from the beginning – yikes!

  • Emily

    09/25/2013 @ 3:48 pm

    pistols: up to 33# bar OH successfully. got one leg with the 45# bar, but not the other.
    levers: red band
    WOD: 8 + 17 Rx – T2b were one at a time from the beginning – yikes!

  • Bish

    09/25/2013 @ 12:55 pm

    11+6

  • Bish

    09/25/2013 @ 12:55 pm

    11+6

  • Manny Rodriguez

    09/25/2013 @ 7:57 am

    W/U done L sits done
    Pistols done
    Wod 7 rds

  • Manny Rodriguez

    09/25/2013 @ 7:57 am

    W/U done L sits done
    Pistols done
    Wod 7 rds

  • biscoe

    09/25/2013 @ 12:55 am

    wod: 8+12

  • biscoe

    09/25/2013 @ 12:55 am

    wod: 8+12

  • KA

    09/24/2013 @ 8:46 pm

    Warm up: done
    L-sits: done
    Pistols: worked up to 33# bar for OH squat pistols
    Levers: used a red band, tough!

    Wod: 10 + 10

  • KA

    09/24/2013 @ 8:46 pm

    Warm up: done
    L-sits: done
    Pistols: worked up to 33# bar for OH squat pistols
    Levers: used a red band, tough!

    Wod: 10 + 10

  • Petra

    09/24/2013 @ 7:32 pm

    Warm Up: Done
    L-sits: Done
    Pistols: Done with up to 1 pood. Tried a PVC too.
    Levers: Played around w/ red band…
    WOD: 8+6.

  • Petra

    09/24/2013 @ 7:32 pm

    Warm Up: Done
    L-sits: Done
    Pistols: Done with up to 1 pood. Tried a PVC too.
    Levers: Played around w/ red band…
    WOD: 8+6.

  • Kara

    09/24/2013 @ 5:34 pm

    Warm Up: done
    L sits: done
    pistols: done and improving though unassisted, I am still just parallel and not below parallel (still, big improvement)
    levers: attempted with bands
    WOD: 6+ 17

  • Kara

    09/24/2013 @ 5:34 pm

    Warm Up: done
    L sits: done
    pistols: done and improving though unassisted, I am still just parallel and not below parallel (still, big improvement)
    levers: attempted with bands
    WOD: 6+ 17

  • Alden

    09/24/2013 @ 2:17 am

    Holy fuck, berretta. Jesus…..thanks

    • dudley

      09/24/2013 @ 12:56 pm

      who’s laughing about the sand bag carries now

      • alden

        09/24/2013 @ 2:31 pm

        you got me…Thanks for the double chin strength cycle…

  • Alden

    09/24/2013 @ 2:17 am

    Holy fuck, berretta. Jesus…..thanks

    • dudley

      09/24/2013 @ 12:56 pm

      who’s laughing about the sand bag carries now

      • alden

        09/24/2013 @ 2:31 pm

        you got me…Thanks for the double chin strength cycle…

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