Fitness - L-Sits & Heavy Grinder WOD - 12/11

I feel amazing having taken yesterday off. I woke up with a spring in my step ready to give it my all.

Focus: L-sits, 5 rounds of max L-sit hold, about 2-3 minutes between rounds
1x49 seconds
1x36 seconds
1x30 seconds
1x28 seconds
1x19 seconds

Uh, wow. After my first set, these went down hill fast. I really need to start working on my core strength like this a couple times a week. Just come in early or stay late a few days a week and bang out some max l-sits holds for a few minutes.

I was surprised at how long I held the first one but these killed me. My quads even starting cramping up on my last 2 sets. The Level 2 skills/gymnastics class has helped a great deal in this type of exercise though. Being able to press through the shoulders and engage the middle back is key in supporting l-sits.

WOD: AMRAP in 12 minutes of:
5 dead lifts at 1.5xbody weight - 130Kg (286.6#)
3 Kettle bell jerks - 32Kg bells (70#)

Score/Time: 10 full rounds + 5 dead lifts

This wasn't that long (although it seemed like it) but it was a super heavy grinder of a workout. The dead lifts got heavy fast, I was only able to get all five in a row for 4 rounds. After that they were broken up into whatever.

I got all three jerks in a row every round but the hardest part was cleaning the damn things up to the rack position. Some people chose to alternate and do 3 on one arm, then three on the other. I decided to do both at once to get more rounds in. Cleaning two 70# kettle bells at once was taxing for sure. My main reasoning for getting all three jerks in a row was so that I didn't have to clean the bells back up to my shoulders and waste all that energy.

Today was heavy but it felt good. Another two-a-day tomorrow, both level 2 classes, both in the morning. Looking forward to much needed rest on Sunday.