Monday, 12/06/10

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

WOD Demo with Laurie Galassi - video [wmv] [mov]
Austin Malleolo and Jason Ackerman on today's WOD - video [wmv] [mov]
Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

Post number of rounds and partial rounds to comments.

Bring your own watch so you can keep track of times on this WOD.  It will help you to take a look at the demo videos before you do it so you get an idea of the flow.


Adam said...

6 rounds

After the 1st round, my L-sits became more like curvy I-sits...

JWM said...

5 rounds + about 10 seconds of the handstand in the last round

My l-sits were more like a funky Chinese character but it hurt nonetheless.

Randothezoomie said...

5 rounds plus hand stand and squat... If everyone is talking about their jacked up "L sits" mine was not even considered an L sit.

Anonymous said...

6 rounds. After rnd 2 my attempts at "L" sits were simply humerous.

Did a 10-min amrap (20x DUs, 10x 80lb KB swing) afterwards to feel somewhat redeemed. 7 rds.

ErinM said...

5 rounds

I'd say my L-sits were more like chair-sits. Pretty happy about my chin-up over the bar, though.

Matt said...


6 rounds + 3 sec "L" sits

Due to mostly strength and some flexibility, my L-sits very quickly became N-sits. JWM, seeing a Chinese character sit would be very impressive. I think most would agree with me by saying squats were the easiest, followed by handstands, then chin over the bar. The hardest definitely was the "whatever"-sit. Good times.

jswobe said...

7 rounds (I think...) + handstands

Rounds 1 & 2 = good to fair form on all; rounds 3 and up = bent knee L-sits and broken chins over the bar

@Matt - your ranking is right on, and I think "N-sits" is a fairly accurate description

BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD

JC said...

5 3/4 rounds.

Ditto on the L-sits. On a brighter note I did learn a new handstand technique. Thanks Adam.