Do you want to be ripped like a gymnast? If your answer is yes, then the L-sit should be part of your program. The L-sit will strengthen your core as well as increase grip strength. Today our skill work is the L-sit (also referred to as the L-hold). An advanced level of the L-sit would be to perform the movement on rings.
Before you make an attempt on the rings, check out this video for an L-sit progression.
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WOD – 10.16.2012
All Levels:
10 minute Skillwork: L-sits (Make 3 attempts for max effort hold)
2 Rounds of 1 minute stations with 30 seconds rest between stations of:
Kettlebell swings (53#/36#)
Goblet squats (53#/26#)
2 bell kettlebell cleans (44#/26#)
2 bell kettlebell push press (44#/36#)
2 bell kettlebell waiter holds (44#/26#)
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Level One:
Same as All Levels
Post results to comments.
18 Responses to “L-Sit”
Wod 313 rx
:35
22,19,12,8,33
10,14,10,5,42
Rx! Woohoo!
WOD 291 total
L sits 11 seconds
Jello arms!!!!
Good job 9:30 class!
Skill work :18
Wod 303 Rx
L-sit .09 WOD-27-26-15-13-60-22-16-15-12-54 R X
:30 L-sit
29 w/44#, 25 w/44#, 21,20,70 rx
23-22-20-15-85 rx
That was tough!!
21-23-14-20-40/20-14-20-15-50
Did the first round of kb cleans with 26#. Was too much weight. Went down to 18# for pp and second round clean+pp. 26# for waiter walk. No two minute rest.
L-sit: 48 secs (tuck sit) tried actual L sit I lasted but 9 secs :/
Round #1- 33,31,20,20,63
Round #2- 32,26,16,20,72
Total- 333
Hard wod but much needed, I gotta build up my shoulder
strength, good job 4:30 class
Forgot to write my L-Sits down
Round # 1: 23-23-17-11-59
Round #2: 22-22-12-20-72= 283
Did swings & goblet squats with 53# everything else 36#
It was really tuff getting my body to wake up and do this @ 6:30 this morning
:59 on the L sit, couldn’t quite get the minute
WOD 205 Rx
L-Sit(knee tuck) 7sec.
1bell 25# 2 bell 20#’s
round 1-28,29,10,17,59
round 2-23,25,19,15,62
I did it. I can’t remember the numbers, but I survived. Post tomorrow…come burpees or whatever, I was too tired to remember
Got you covered Josh:
30-25-19-14-41/29-23-17-13-35 rx
You so nice Bob
Glenda: 39 sec L-sits;
WOD:??? I’m with Josh, can’t remember the numbers but we did it!!!
800m run cool down.
Challenge:
B: hardboiled egg, coffee with dash of cream
snack: almonds
L: chicken, sweet potato, water
D: spinach/ protein shake, tangy tangerine( vitamins), 1/2 sweet potato
supplements: arginine, EFAs, lecithin, probiotic
:36 (tuck sit)
Cant remember the rest. sorry
Thanks Miriam for your support
L-Sit: 15 secs
WoD: 26-20-19-21-43/21-22-14-21-45 rx
I guess I owe some Burpees! I was so busy teaching class forgot to write down my results from the 4:30 class. Great WOD as always, shoulders are not happy with me right now.
Thanks Coach Carlie for the motivation.