WOD - 090323

Complete 3 sets each:

1 Embedded BL + 3 Back Lever Curls

1 Embedded PL + 5 Korean Dips

1 Embedded FL + 5 Weighted HLL

Finish with 10 Bridge Wall Walks

notes:

1) Warm up pulling by performing a set of reverse Yewkis, followed by a set of inverted chin-ups. The work performed should initially be quite easy and then get progressively more difficult from warm up set to warm up set.

2) Warm up pressing by performing a set of dips, followed by a set of PB Russian dips.

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

4) Rest 20 seconds between the embedded static and the subsequent exercise. Rest 2 minutes in between giant sets; a giant set is comprised of the embedded static and the subsequent exercise.

5) Back Lever Curls are in BtBG, pg 105. 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. If necessary, increase the difficulty of the reps by decreasing the speed of the movement.

Hi Coach,

due to my set up i am aunable to perform the following in todays WOD:

Korean Dips

Weighted HLL

what would be suitable substitues please?

i was thinking maybe weighted dips (bulgarian dips cant be as i have my rings in my door way! ) and L-sit raise? any better more applicable ideas welcome...

thanks, Ricky, London, England.

Ricky, use the most difficult dip and HLL progression that you can do for those movements.

RTO weighted dips

can you do some form of hanging leg lift? HLL, HLL from L hang? Is it a matter of not having a weight to use? Come up with something, it doesn't have to be very heavy at all.

thanks for the response Blairbob,

i cannot do the hanging leg lifts as i work on a pull up bar in a door way. I find doing them on a bar without the back being against the stall bars hurts the shoulders... and my feet cant go all the way down to the ground...

apologies for my lack of understanding but 'RTO weighted dips'?? :oops:

look forward to your suggestions.

Ricky

Ricky, lay on your back and do weighted leg lifts. You will have to use more weight as laying leg lifts are not as difficult as hanging leg lifts.

RTO, rings turned out dips. If you keep the rings turned out as you dip, you won't have to use as much weight vs having the rings parallel or turn in while doing ring dips.

BL in 1/2 lay for 10s, no idea if I did the BL curls correctly.

Straight Arm Frogstand ( I still feel trashed from Helen ). 5 single rail dips ( i tried doing some from back support on rings but felt funny ).

Adv Tuck FL for 10s + 5 Weighted HLL 4-5 pounds. LL to about 45 above horizontal.