Nitin
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Photo Credit: Angela Clancy

 WoD: "Ergonomic"

[A]: For Total Time:

Accumulate 2 Minutes of an L-Sit Hold

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[B]: Complete  Each Round For Time:

3 x Row 1000m

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REST 2 Mins between rounds

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• Yo yo yo here we go!! (Street enough for you??)
• Today couldn't be further away from yesterdays fare wouldn't you agree? Yesterday you came in already hench and left even Hencher!! We got to see where our pressing strength was living at. Now, today we get to see where our abs & lungs are living at!!
• Split into two sections we first will be working on the amazing midline tool, the "L-Sit". This move is unrivalled as a pillar of abdominal strength. You can do all the V-Ups or Toes To Bar you want but will it help you hold a kick-ass L-Sit hold for minutes at a time. it has been said that if you can hold 3 mins you are at elite levels of strength.
• Well today we won't be asking that of you (we can build toward that). Today we want you to accumulate 2 minutes of holding and do it in as few sets as possible. Make no bones about it, this will be hard as heck!! We will work on finding the right technique and apparatus too suit the individual before hitting the timer.
• Then after that we will be hitting some straight up conditioning work, or "Cardio" for the traditionalists. "Just" the 3 rounds is all we want. Yet look closer to see that the rest is just the 2 minutes. Approximately speaking it'll work out as aroid the 2:1 work:rest ratio. This will have great impact of you like a bat out of hell in round 1.
• Lets instead look to hit some consistent times each round (We said consistent, NOT easy). This is a hards one to navigate. If it helps you strategise look at your current 1000m Row PR if you have one and see about adding 10-15 seconds onto it. That would be a good goal time to hold each round.
• Enjoy. Get the bucket ready!!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your L-Sit TIME and your ROW TIMES to your Beyond The Whiteboard account.