For time:

150 Wallballs (12 lb ball)

13:41

Total Reps = 211 (11 rep increase since a little over a month ago)

WOD OkieDB Thursday 071213
Stretch

5K (3.1mi) Run for time TIME = 21:22

50 Floor Wipers w/ Olympic Bar 135lbs for Time as per 300 workout challenge TIME = 2:01

I have had a couple of questions from some of my training partners about what are Floor Wipers. Floor Wipers are a good exercise to help one train up for L-sits and knees to elbows (build abs, obliques, iliopsosas, and rectus femoris muscles and more as well as build core, chest etcetera). Give it a try!

How to perform Floor Wipers w/ Olympic Bar 135lbs =
Lie on your back on the floor holding an Olympic bar (two 45lb plates on each end) with arms fully extended (think/picture extension of a bench press). Start with legs straight and extended 6 inches off the ground (start position).
Next Raise your legs up and over to the left 45lb plate and touch it with legs as straight as possible, bring legs back to start position.
Now Raise your legs up and over to the right 45lb plate and touch it with legs as straight as possible, bring legs back to start position.
This = one repetition

Another Good exercise to help with L-sits and knees to elbow as well as work on L-pull-ups and pull up grip are Windshield Wipers.
Windshield Wipers = While hanging from a pull-up bar, lift your torso to horizontal or higher (to pull-up bar) with legs vertically. Maintaining a horizontal torso, rotate your legs to one side until horizontal, then to the other side. Do the best you can to touch the bar on each side. Much harder than trying to touch the plate on floor wipers. Just get as high as you can until you build up.

Enjoy your Rest Day or perhaps try some new exercises. Please share any innovative exercises with me that may help me increase my CrossFit performance. Train Hard, Train Smart, Train to Survive! OkieDB Out

200 Single Unders
15 135lb deadlifts
15 20inch boxjumps

200 Single Unders
9 135lb deadlifts
9 20inch boxjumps

Time = 13:00