WOD - 090302

Complete 3 sets of each:

1 rep Embedded PL + 5 MU

1 rep Embedded BL + 5 Headstand RLL

1 rep Embedded FL + 5 L-sit Lifts

Finish with 10 Bridge Wall Walks

Post the average hold time of your embedded static variations below. Compare your results with 090108.

notes:

1) Warm up by performing 2-3 easier muscle-up variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm up set to warm up set.

2) Choose an embedded static strength variation that allows you to hold for 5-10 seconds per rep.

3) If any of the prescribed movements are too difficult or too easy for the assigned repetition range, scale them accordingly with another movement from the same family.

4) Rest 10-20 seconds between the embedded static and the subsequent exercise.

5) Rest 1-2 minutes in between giant sets; a giant set is comprised on the

embedded static and the subsequent exercise.

6) Add weight as necessary to maintain the repetition range of the MU and Headstand RLL. Headstand RLL are found on BtGB, page 135.

3x:

Tuck PL (10 sec) + 5 MU [All three sets: 4 straight + 1]

Straddle BL (10 sec) + 5 Headstand RLL @ 10#, 15#, 17.5#

Half-lay FL (10 sec) + 5 L-sit Lifts @ 0#, 10#, 5#

Finish with bridge sequence.

Coach Sommer---

• 
  [*:3301qqop]This was a terrific baseline of strength gains due to its similarity to a WOD from January.
  [*:3301qqop]I made 4 straight strict MUs without releasing the rings, which is some kind of PR for me, though the last MU of each set did NOT go down (or up?) without a fight.
  [*:3301qqop]Found a good working weight for both HeS RLL and L-sit lift.

Complete 3 sets of each:

1 rep Embedded PL + 5 MU

tucked planche 10 count 5 (high pull low dip, transition)

1 rep Embedded BL + 5 Headstand RLL

advanced tucked 10 count 5 half rep RLL against wall

1 rep Embedded FL + 5 L-sit Lifts

advanced tucked 10 count 5 half tuck l sits with about a 1 or 2 inch ROM

Finish with 10 Bridge Wall Walks

Deadlift 1-1-1-1-1-1-1 reps

225 275 325 375 (f) 425 375 375

3-5

Made this one up before the 3-5 wod.

Used tuck planche before the MU. Uck. Used 1/2 lay back lever and noticed it put some stress on the right elbow toward the end of the hold time. Used advanced tuck front lever and noticed on the last one I finally felt it in my abs though my arms were screaming. Tried to do hanging L to V leg lift instead of L sit leg lifts and failed so did hanging leg lifts. Then realized I screwed it up and did L sit to tuck up. This was harder than lower than horizontal L to L sit or ring support leg lifts.