WOD - 090604

Complete 3 sets each:

1 Embedded BL + 5 Assisted OAC

1 Embedded PL + 5 Box HeSPU

1 Embedded FL + 5 Reverse Cranks

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Pull-up/HeSPU 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 a 15 second static hold.

3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

4) If necessary, add weight to make any of the exercises challenging for the recommended repetition range.

5) DO NOT skip the Bridge Wall Walks at the end of the Workout.

3 sets each:

15 sec BL (flat back) + 3 assisted OAC (assisting hand was about 6'' below the other hand)

15 sec PL (frogstand on fists) + 5 HSPU - elevated, negative

15 sec FL (flat back) + 5 back pulls - negative (flat back)

Finished with 10 Bridge Wall Walks

15 sec of static work is tough but even the FL at the end felt pretty good. :shock:

Seems like the hard work is paying off

Complete 3 sets each:

1 Embedded BL + 5 Assisted OAC full BL but second and third set were broken and above parallel OAC broken sets

1 Embedded PL + 5 Box HeSPU Tuck last set broken Box HeSPU off parralletes

1 Embedded FL + 5 Reverse Cranks Front lever was an advance tuck the first set and then regular tuck the second two. Cranks were a sort of full FL but very quick

Finish the workout with 10 Bridge Wall Walks

Coach Sommer said:

Complete 3 sets each:

1 Embedded BL + 5 Assisted OAC

1 Embedded PL + 5 Box HeSPU

1 Embedded FL + 5 Reverse Cranks

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Pull-up/HeSPU 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 a 15 second static hold.

3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

4) If necessary, add weight to make any of the exercises challenging for the recommended repetition range.

5) DO NOT skip the Bridge Wall Walks at the end of the Workout.

********** Coach as an aside have you ever seen a guy past 225 pounds do 10 or more handstand pushups?

Brandon Green