31 thrusters 135# and 75 seconds L-sit RX

M/40/5’9”/195#

100 reps - Rx’d

M/27/5'8"/175lb
CrossFit AFK

106 - Rx (6-6-6-6-7 thrusters. Held all 15 seconds on parallettes with straight legs.)

100 reps - L sit en paralelas - 50kg en el thruster

me esforcé en respirar con una cuenta segmentada en el L sit, inhalar 4 tiempos, contener 4 tiempos, exhalar 4 tiempos y contener 4 tiempos.
No pude mantener exacto esos tiempos a veces la inhalacion se hacia mas corta, pero estuve cerca y mantuve los 15 segundos en cada ronda.
Los thrusters fueron con una buena velocidad y tecnica. 
como nota para la proxima creo que puedo apuntar a mantener 6 thrusters por vuelta

100 reps total as rx’d with unbroken L-sit off floor with pretty perfect form. Finally able to breathe deeper on these!

5 reps each round on thrusters. 

good mix of strength and weakness for me

7 thrusters per round (modified 1 leg L-sits)

5 reps of thruster each round rx'd

97 reps
Thruster 5-5-4-4-4
L-sits 15s in all sets on parallets

As rx’d.  7-7-6-6-6 for Thrusters.  15-15-15-15-15 for L-Sits.

Easy – relatively speaking – for a CrossFit WOD, but still potent!  With thrusters, I just couldn’t cycle them fast enough in later rounds – I was trying.  L-sits were a little sloppy – my standard was that the legs needed to be parallel to the floor (mostly) but I did not require a strict straight leg.  Would be interesting to try it with a stricter standard.

50m/5'10"/180

Rx - 112 reps

scaled tp 50# db and something in between an l-sit and knee tuck
7-7-7-8-8 for thrusters

M 56, 5'11" 200
5 rounds of 6 thrusters - 15 sec on 45 rest, 15 sec of flutters 45 rest
5 rounds of 6 thrusters, 15 sec on 30 sec rest,  15 sec of flutters, 30 sec rest
5 rounds of 5 thrusters, 15 sec on, 15 sec rest, 15 sec of flutters, 15 sec rest.

65 lb straight bar

M/37/6'/178#

Six thrusters 135 lb. and :15 L-sit from dumbbells each round

Deo gratias

Modified:
--

5 rounds for total reps and L-sit hold seconds of:

DB Thrusters, 20 seconds @ 2x 15,5 kg 
Rest 40 seconds

L-sit hold, bent at the knee, 20 seconds
Rest 40 seconds

> 5 thrusters / 20 seconds across all rounds 
--
Peace. 

5 rounds
45# BB Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, 15 seconds
Rest 45 seconds

First round was 6/15s, rest were 7/15s
34 thrusters and 75s of L-sit hold

completed 4/1. should have re-read this workout, did 45s on, 15s off for each exercise. Otherwise RXd. Used DB's for the L-sit.

Thrusters: 9,7,6,5,6
L-Sit (s): 23,17,17,15,17

Numbers would have been similar on the thrusters less a few reps. L-sit would not have been 15s each round but probably 6-9s on the latter rounds. 

Silly mistake but always a good day when doing that many heavy thrusters.

M/90kg/185cm/30y

5/15/5/15/5/15/5/15/5/15

7 thruster per round. Did 95 cause my legs were sooore, too easy, should have done 115. 

85# thrusters 
6-6-6-6-6
L-sits using parallats 
15-15-15-15-15 sec

60/5’8”/156

Jason Lacayo
M/53/172/5’9”
scaled 75# 30 total reps
Did L Hang 1:30

5 thrusters each round. Hanging knee raise holds full 15 seconds each round. This was kind of an easy one. Probably should have done 10 rounds instead of 5.

5 thrusters every round with empty barbell.
L-sit well perfomed on parallettes.

34 thrusters (20 kg), boat pose L-sit variation. Should’ve gone heavier. 

21 Rx

35lb KB Thrusters
Hanging L-sits

34 Thrusters
62 seconds L-sit

M/39/72”/170

Thrusters as rx 7-7-7-7-8 (36 total); ring L-sits for :15

5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds (6,5,5,5,6)
Rest 45 seconds
Knee Tuck Hold, 15 seconds (15,15,15,15,15)
Rest 45 seconds
♀ 95 lb ♂ 135 lb

5rds: 42 Thrusters/ :75 L-sit Hold

:15 Thrusters(95lbs) 8/8/8/9/9
:45 Rest
:15 Knee Bent Parallette L-Sit 
:45 Rest

GWU: 10min SLIPS

SPWU: Thruster: 
PVC Thruster/Press/Thruster
Empty Bar “ “ “
^ Wod weight

L-Sit: Practice& WU Scale

Cool Down: 10min SLIPS

45lb Thrusters 6/7/8/8/9 = 38 Kept weight low due to wrist flexibility issues. 
Sitting knee bent holds. 

Rxd 135#

7 reps all rounds
L-sits on plates

6-7-8-8-8 (65 lb)
15 sec planks

M/48/5'8/#215

intermediate option 
6/6/6/6/6
knees bent 

SC int. 115# thr/list tuck hold...5/4/4/4/4

135#, hanging L-sit

Thr: 4-4-4-4-4
L-sit: 15-15-15-15-15

pair of 55lb dumbbells for the thrusters - 36 (7 ea round and pushed for 8 in the last but probably used a extra second to lock it out)

:15 second L-sit using dip bar. Can’t keep the feet above parallel. Something to strive for.

Intermediate 5/5 L-sits unbroken 
I didn’t stress about the clock but kept up with WOD instructions. I was busy with cleaning etc. 

30 reps, 105lbs
:15 hands on bench

Rx
thrusters
5-4-5-5-6
l sits (on folding chairs)
:15 for all rounds. 

Rx
All 5 rounds maintained 6 thrusters & 15sec L-hold from parallelets

M/30s/224lbs 

ENDURANCE 
1 Abs TABATA (30s X 20s X 8R)
1 Plank TABATA (30s X 20s X 8R)

WOD
- Thusters: 36 (6-7-7-8-8) 30kg (66lb)
[Tried with 40kg (88 lb) but struggle with wrists and elbows flexibility] :(
- L-sits (rings): 75 (15s X 5) [cannot raise the feet over the hipps- again suffering with the flexibility]
Total: 111

With best partner: wife :D

M42/82kg/183cm

Intermediate Option:
5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, bent at the knee, 15 seconds
Rest 45 seconds
♀ 75 lb

20 reps + all L sits full 15 seconds 

M/50/5'8"/150lbs
Scaled to 95b thruster

26 thrusters/49 sec L sit
76 reps total 

F/35
RX
Thrusters 8/8/8/8/8 =40
L-sit hold 15/15/15/15/15=75
Tot. 115

Did our Friday Bulletproof workout instead.  Will try to hit today's WOD another day next week perhaps.
Bulletproof
Team Workout (4-6 per team)
120 Pull-ups
240 Push-ups
320 Squats
200m run w/ 35# KB (the KB had to keep moving)
 
Team movement 800m (start and finish together)
35# Ruck w/Rifle
2 Vests (20#)
1 Ammo Can

Squad Workout (2 teams together)
30yd sled drag/push (90#)
30yd Bear crawl w/ 35# KB drag
200m run w/ 14# Medball (Medball had to keep moving)
Active rest in the plank

Squad Movement 1 km (start and finish together)
2x35# Ruck w/Rifle
3 KB (35# each)
2 Ammo cans
1 Medball (14#)

Didn't really keep track of time to complete (somewhere in the 30-40 minute range) but my team/squad finished first.  Lot's of fun this one.

Delt improving, kept the weight low:
75lbs thrusters
L-sits on rings (TRX)

7-7-7-7-8 = 36 thrusters
15s L-sits all rds = 75 seconds

55kg from rack, 30 reps
Parallettes L-sit

5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, bent at the knee, 15 seconds
thrusters 5-6-6-5-5 @85 lbs

Beginner Option:
5 rounds for total reps of:
Thrusters, 15 seconds (65#)
Rest 45 seconds
Plank hold, 15 seconds
Rest 45 seconds

6/8/9/10/10

Round 1, 2
5 @ 65#
15s (bent knee hold)
Round 3, 4, 5
5 @ 75#
15s (bent knee hold)

Rxd 26reps

M/50/88

105#

25reps

5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds 127 lb-25 reps
Rest 45 seconds
L-sit hold, 15 seconds 1:30 
Rest 45 seconds

Globo wod: sub dumbbell thrusters 35/50lb dumbbells if a barbell isn't available.   L sit holds can be done hanging from a pullup bar or rings, or locked out on rings, dip bars, or between two benches or boxes. 

Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
Weightlifting and gymnastics. Moderate output followed by moderate rest. Range of motion, core to extremity, squatting, pushing with skill, pulling from the hips, holding still

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

COORDINATION SCALE
5 rounds of:
1:00 thrusters
1:00 hollow rocks

SPEED SCALE
Lighten up weight bigtime on thrusters, change L-sits to sit-ups. Do all the thruster sets first then all the sit-up sets second to give yourself more feedback on your speed

STRENGTH SCALE
For quality:
30 thrusters (heavy)
1:30 in an L-sit
*split up reps however you want

MY STUFF
As rx'd. 6 on all thrusters sets except for first one (5). Then L-sits from floor, all unbroken.

GENERAL FEAR LEVEL: 4

awesome video..very helpful👍

awesome great help!

My nemesis

Great progressions! The last one is hard. I used yoga blocks to support myself, it's a bit easier for the wrists.

It can be tried. 
Excellent!

Wow - the last exercise is so hard! Love this stuff. Thank you @CrossFit #IHaveSomeWorkToDoHere Lol!

Much needed! Great progressions.