Super Duper Skillzzz

Sep 24th, 2013

Category: Competitor

Super Duper Skillzzz

Irony anybody?

Irony anybody?

Warm Up
500m run = 1 loop

Skill – L-Sits, Pistols, Levers
1. L-sit reverse tabatta 10s on 20s off with perfect technique

When working with a partner, partner a 10s on 5 s transition partner b 10s on 5s transition for 8 sets.

2. Pistols- 5-4-3-2-1 alternating legs add weight or mess around with the overhead squat pistol with pvc or light barbell.

3. Front Levers and Back Levers Practice

Open WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

DISCUSSION 22 Comments

  1. dudley 09/25/2013 at 5:20 pm

    10+15

  2. dudley 09/25/2013 at 5:20 pm

    10+15

  3. Emily 09/25/2013 at 3:48 pm

    pistols: up to 33# bar OH successfully. got one leg with the 45# bar, but not the other.
    levers: red band
    WOD: 8 + 17 Rx – T2b were one at a time from the beginning – yikes!

  4. Emily 09/25/2013 at 3:48 pm

    pistols: up to 33# bar OH successfully. got one leg with the 45# bar, but not the other.
    levers: red band
    WOD: 8 + 17 Rx – T2b were one at a time from the beginning – yikes!

  5. Manny Rodriguez 09/25/2013 at 7:57 am

    W/U done L sits done
    Pistols done
    Wod 7 rds

  6. Manny Rodriguez 09/25/2013 at 7:57 am

    W/U done L sits done
    Pistols done
    Wod 7 rds

  7. biscoe 09/25/2013 at 12:55 am

    wod: 8+12

  8. biscoe 09/25/2013 at 12:55 am

    wod: 8+12

  9. KA 09/24/2013 at 8:46 pm

    Warm up: done
    L-sits: done
    Pistols: worked up to 33# bar for OH squat pistols
    Levers: used a red band, tough!

    Wod: 10 + 10

  10. KA 09/24/2013 at 8:46 pm

    Warm up: done
    L-sits: done
    Pistols: worked up to 33# bar for OH squat pistols
    Levers: used a red band, tough!

    Wod: 10 + 10

  11. Petra 09/24/2013 at 7:32 pm

    Warm Up: Done
    L-sits: Done
    Pistols: Done with up to 1 pood. Tried a PVC too.
    Levers: Played around w/ red band…
    WOD: 8+6.

  12. Petra 09/24/2013 at 7:32 pm

    Warm Up: Done
    L-sits: Done
    Pistols: Done with up to 1 pood. Tried a PVC too.
    Levers: Played around w/ red band…
    WOD: 8+6.

  13. Kara 09/24/2013 at 5:34 pm

    Warm Up: done
    L sits: done
    pistols: done and improving though unassisted, I am still just parallel and not below parallel (still, big improvement)
    levers: attempted with bands
    WOD: 6+ 17

  14. Kara 09/24/2013 at 5:34 pm

    Warm Up: done
    L sits: done
    pistols: done and improving though unassisted, I am still just parallel and not below parallel (still, big improvement)
    levers: attempted with bands
    WOD: 6+ 17

  15. Alden 09/24/2013 at 2:17 am

    Holy fuck, berretta. Jesus…..thanks

  16. Alden 09/24/2013 at 2:17 am

    Holy fuck, berretta. Jesus…..thanks