WOD - 090727

Complete 3 sets each:

Embedded BL + 5 Wide Grip Pull-ups in L

Embedded PL + 5 XR Bulgarian HSPU using straps

Embedded FL + 6 Windshield Wipers

Finish with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Pull-up/HSPU 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 15 seconds per rep.

3) 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.

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

5) XR Bulgarian HSPU using straps and Windshield Wipers are found on BtGB, pgs 81 and 141 respectively.

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

lunch

Complete 3 sets each:

each hold 15 count did 2 sets

Embedded BL 1/2 lay + 5 Wide Grip Pull-ups in L

Embedded PLadv tuck + 5 XR Bulgarian HSPU using straps (heavy strap use)

Embedded FL adv tuck + 6 Windshield Wipers (v ups)

Finish the Workout with Bridge Wall Walks

x 10

evening

Warm Up

A1. 5 min Rope Jump (jumped in p lace)

A2. Wrist routine X 1 set

A3. Ido's Squat Clinic Routine X 1 set

A4. Shoulder ROM and Stabilization routine X 1 set

Rest 90 sec

QDR Static Work

B1. Static QDR 10-30 sec per side / 3-5 sets / 45 sec rest

3 sets 3point 30 count

Rest 90 sec

Sequencing Movements Work

C1. Role Into Au Cortado 12 reps / 3-5 sets / 60 sec rest

D1. Role Into QDR sequence X 12 reps / 3-5 sets / 60 sec rest QDR 2 point

PreHab Cool Down

E1. Wrist Routine X 3 subsequent sets

skipped for time and guilt. i needed to care for my son.