WOD - 101122 - DO NOT PERFORM UNTIL MON

Due to my upcoming departure to Europe for the GB Mallorca Seminar, this WOD is being posted early. Be sure to NOT perform it until Monday Nov 22.

Complete 3 sets each:

1 Embedded BL + 5 Tempo Reverse Yewkis

1 Embedded PL + 5 Tempo Under-grip Korean Dips

1 Embedded FL + 5 Tempo Front Pulls

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Curl/Dip 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) NOTE: When scaling always adjust the difficulty of the FBE so that you will be able to maintain the correct tempo, sets and reps as designated in that day’s GB WOD.

3) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

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

5) For today’s WOD utilize a tempo of 212 on the first four reps and then a tempo of 2-10-10 on the final fifth rep. For example on the last rep of a Reverse Yewki set insert a static hold of 5-10 sec at the bent arm position followed by a SLOW (5-10 sec) descent back to the straight arm.

6) You may use the body position of your choice during the Front Pulls. If Front Pulls are too difficult, scale down to a more appropriate Straight Body Core variation.

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

Ok so a giant set is an 1 Embedded BL + 5 Tempo Reverse Yewkis.

and we rest like so...

1 Emb BL + 5 tempo...

Rest 2mins.

1 Emb PL + 5 tempo..

Rest 2 mins

1 Emb FL + 5 tempo..

Rest 2mins.

I wanna do it right this time.

You could do it that way, but I think it's intended to be done like this:

1 Emb BL + 5 tempo...

Rest 2mins.

1 Emb BL+ 5 tempo..

Rest 2 mins

1 Emb BL+ 5 tempo..

Rest 2mins.

Then:

1 Emb PL+ 5 tempo...

Rest 2mins.

1 Emb PL+ 5 tempo..

Rest 2 mins

1 Emb PL+ 5 tempo..

Rest 2mins.

Then:

1 Emb FL+ 5 tempo...

Rest 2mins.

1 Emb FL+ 5 tempo..

Rest 2 mins

1 Emb FL+ 5 tempo..

Rest 2mins.

I dunno Eddie...I've always done it the other way - could be wrong tho :\

3mi run

3 sets:

15 sec XR adv back lever + 4 tempo reverse negative muscle ups + 1 slow reverse yewki (adv tuck)

15 sec XR tuck planche + 5 tempo XR bulgarian dips

15 sec XR adv front lever + tempo 5 front pulls (adv tuck)

Thanks Eddie. Hopefully someone can clarify it. Anyways I did it like I said.

WU: 500m Row

2 Rounds:

12 Shoulder Dislocate

5 HeSPU (Facing Wall)

5 SLS/Leg (without wall good form)

5 Bar MU (Negatives)

5 Curl Variation of Choice

5 Dip Variation of Choice

5 Front Lever Pull Variation of Choice

WOD:

3 Rounds:

1 Embedded Back Lever (Straddle) + 5 Reverse Yewkis @ Tempo 2121; Last round Tempo 2-10-10-1

Rest 2 mins

1 Embedded Planche (PB Tuck) + 5 Bar Dips Undergrip @ Tempo 2121; Last round Tempo 2-10-10-1

Rest 2 mins

1 Embedded Front Lever (Flat Tuck) + 5 Front Lever Pulls (Green + Black Elastic Assistance) @Tempo 2121; Last Round Tempo 2-10-10-1.

Rest 3 mins

Finish with 10 Bridge Wall Walks

DNF last round of Front Lever Pulls. :shock:

Warmup:

3x20 sec adv. L sit/L-sit

Press handstand work (these are coming along nicely)

WOD:

Embedded straddle BL + 5 tempo reverse yewkis with 2-10-10 tempo on last rep (I like these a lot!)

Embedded tuck planche on floor + 5 tempo under grip Korean dips with 2-10-10 tempo on last rep (tempo is hard on these)

Embedded Adv. tuck FL + 5 tempo adv. tuck front pulls with 2-10-10 tempo on last rep

10 bridge walks

*Reverse yewkis are probably one of my favorite exercises now! I had never done them before. Korean dips were hard to do with the tempo but i think that is pretty common. Front pulls are incredibly hard for me for some reason. Need to work on my core strength. God bless guys

I believe I remember Slizz or someone (maybe even coach) else saying that Coach prefers that you finish all 3 sets + the embedded for the exercise before moving on to the next one. Can't find the thread at the moment as I am on my phone.

I think it's supposed to be 3 sets of the first group, followed by 3 sets of the 2nd, and so on.

That's the way I did it anyway, and I think I remember that being correct from previous WOD posts

Another abbreviated WOD :S Just didn't have time, but something is better than nothing.

WU:

3-4mins jogging in place: HR up to 150-160bpm

Joint mobility

WU sets:

5 Horizontal straight body curls

3 XR dips

4 Tuck Front Pulls

WOD: 2 Rounds

1 emb. TBL 15s + 5 tempo Inverted chin ups

1 emb. Frogstand 15s + 3 temp XR dips

1 emb. FTFL 10s + 5 tempo Flat tuck Front Pulls

Had to miss out the bridge wall walks because of time Other than the shortness, was a great workout

Today's WOD:

BL x 15 sec x 3 sets + adv tuck reverse yewkis tempo x 5,5 tuck x 5

adv frog stand x 15 sec x 3 sets + RTO dips tempo x 5,5,4+1 (tempo for this one 2-5-10)

adv tuck FL x 15 sec x 3 sets + tuck front pulls tempo 3+2, 2+1+2, 3+2 (these were TOUGH)

10 bridge wall walks

Monday's WOD:

Warm Up:

3x10 s Low Straddle L

3x10 s HMSH

3x10 s XR Adv. Lsit

3 set each:

1 XR Sh. Stand to XR Full Lay BL + 5 Tempo Reverse Yewkis (adv. Tuck)

rest 2 min

1 PB Lsit to Adv. Tuck PL + 5 Temp Korean Dips (butt got stuck when doing under grip)

rest 2 min

1 XR Sh. Stand to XR Straddle FL + 5 Tempo Front Pulls (adv. Tuck and Tuck)

rest 2 min

Finished with 10 Bridge Wall Walks

Sounds good thanks guys!