Warm up with 1-mile run, not for time.
Complete as many rounds as possible in 20 minutes of:
-15 Chest to bar pull-ups (kipping is allowed).
-30 second L-sit hold (ok to bend knees).
Most rounds win.
Example of L-sit hold below. These can be done on a dip bar too.
http://www.youtube.com/watch?v=ZpQ7Mb_3Dyg&feature=related
It was good to see all the scores last week! Keep 'em coming!
Good luck!
Here's a video of the chest to bar pull-ups. http://www.youtube.com/watch?v=U4cNPADUyIc
ReplyDeleteNotice the kipping going on.
Well that was interesting. I am glad you guys could not see my L-sit hold. People were staring at me. I not only almost damaged my wedding ring since I had to do jumping "chest to bar pull-ups" and now have blisters like Underdog!
ReplyDeleteTotal rounds 7!
Wow! Agreed on the L-sits. Ugly...
ReplyDelete8 rounds plus 5 chest to bar pull-ups.
7 rounds from me. Finished the last set of L-sits at exactly 20 minutes. My L-sits never looked like L's, but they did hurt.
ReplyDeleteNice work, there's still room for someone to top Matt!
My L-sits were no where near L's 5s into the first round. I didn't expect them to be that hard, but damn! Nice workout, Seth.
ReplyDeleteliked the l-sit, still can't crank out that number of pull-ups, kips notwithstanding. DNF (sigh)
ReplyDelete