Tag Archives: L-Hang

Cleans and Pushups then 3 Tabatas

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds

  • 3 x Bench Press

Last 2 rounds

  • Max Unbroken Plyometric Pushups

3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)

  • Round 1 – L-Hang
  • Round 2 – Russian Twist @ 12kg
  • Round 3 – Situps

Results:  Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups.  L-Hang with bent knees.

Handstand Hold and L-Hang then HSPU, Pullups and Reverse Lunges

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EMOM for 10 minutes

  • Even minute – 30 second Handstand Hold
  • Odd minute – 30 second L-Hang

Then 3 rounds for time

  • 10 x Handstand Pushups
  • 20 x Pullups
  • 30 x Reverse Lunges with Dumbbells @ 20kg per hand (total / 1 leg = 1 rep)

Results:  For the EMOM had to bend knees in the 4th round.  For the metcon finished in 13:19.

L-Sits, L-Hang and Supermans then Row 5k

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For quality take 8 minutes for each of the three (24 minutes)

  • Accumulate up to 3 minutes L-Sit
  • Accumulate up to 3 minutes L-Hang
  • Accumulate up to 3 minutes Superman

Then for time:

  • Row 5k

Results: Wanted to run but it was too cold (-16C air temp/-27C with the wind) so decided to stay indoors and row instead. L-Sit 90 seconds, Supermans 3 min, L-Hang 90 sec. Row 29:35.