WOD - 100607

IAGMcEoDbg0

Complete 3 sets of each:

1 Embedded BL + 5 Yewkis

1 Embedded XR L-sit + 5 PL Dips

1 Embedded FL + 5 Negative Front Pulls

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 a body position for the 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 should always scale the workout by substituting another exercise from the same movement family whenever it is necessary.

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

My first day of WOD! All tuck mode and could barely finish (and form was going down fast!). It really push you hard! :shock: , much much harder than the killroy template.

Warmed up a set of assisted MU and negative MU besides 4x1m of plank holds and 1m each of L/straddle-Lsit and some press HS and PB HS.

I'm sure my poor FL performance had to do with the fact that my abs were crushed by then. Negative Front Pulls were laughable as even a tucked FL. Didn't really have a good place to do body levers. Seemed like my grip was dying as well ( no ring work lately for awhile ).

PL dips. My book is at the gym so I tried ring dips. Was at home so I didn't feel like setting rings as I had figured out just the height to clear my head and toes on the back porch. Maybe this was planche dips which are way out of my league.

Very enjoyable and short yet time did seem to go on between giant sets and there were only 3 rounds!