WOD - 090706

Perform 3 sets each of:

1 Embedded BL + 5 FL Pulls

1 Embedded PL + 5 Planche Dips

1 Embedded FL + 5 Cranks

Finish the Workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier MPPu/MPPr 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 the position for 15 seconds per rep.

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

4) You may increase or decrease the intensity of each of the movements as necessary by adjusting the body position during which each movement is performed. Planche dips on found on BtGB, pg. 87.

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

Perform 3 sets each of: tried to warm up with arch to hand stand, but I suck. For the MMPP I tried the simple roll back to a support and I suck at that too

1 Embedded BL jump to a 1/2 lay for first 2 sets, last set was a advance tuck + 5 FL Pulls

1 Embedded PL tuck + 5 Planche Dips to tuck was barely planchey

1 Embedded FL advanced tuck + 5 Cranks tucked

Finish the Workout with 10 Bridge Wall Walks I was at the park without a wall around

A giant set is

1 Embedded BL + 5 FL Pulls

or

1 Embedded BL + 5 FL Pulls

1 Embedded PL + 5 Planche Dips

1 Embedded FL + 5 Cranks

thanks

UP !

A giant set is composed of the embedded static position and the subsequent exercise.

Yours in Fitness,

Coach Sommer

Ok thank you very much coach !!