Do the Crossfit Invictus WOD from today, July 19 2019. After the warmup and before starting Jackie, spend 10 minutes working on L-Sit progressions…
- 15-20 Pike Single Leg Lift each leg (focus on shoulder and hip position)
Then 3 Sets of
- 3 x Knee Tuck (focus on shoulder and hip position, try to bring legs up to 45 degrees or more)
Results: Jackie in 9:51. Compared to Jan 19, 2017 I improved by around 30 seconds. Rowed 1k in 3:57. This is comparable to the speed I was doing it back in CH on the Concept II.
Split squats were interesting. Used 12kg dumbbell per hand for the weighted part. Had to break up the dynamic split squats into 8 and 4 reps, really fatigued.