WOD - 101202

Complete 3 sets each:

1 Embedded BL + 3 Tempo Assisted OAC (each arm)

1 Embedded XR L-sit + 5 Tempo XR Strap HSPU

1 Embedded FL + 6 Tempo Windshield Wipers

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Chin/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) 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) Use a tempo of 321 for the basic strength sets. For the Assisted OAC, this equates to a 3 second ascent, followed by a 2 second pause at the top, then a 1 second descent.

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

Is grabbing the wrist of the curling arm with the other arm not curling effective for the assisted OAC or is better to grab a towel in one hand?

WU:

500m Row

2 Rounds

12 Shoulder Dislocate

5 HeSPU

6 Chinups

5 SLS / Leg

12 Situps

WOD:

3 Rounds:

1 Embedded Back Lever (Straddle) + 3 Assisted OAC (Purple Elastic) @ Tempo 321

Rest 1 mins

1 Embedded XR L-Sit (High/Low) + 5 XR Strap HSPU (Black Elastic Assistance) @ Tempo 321

Rest 1 mins

1 Embedded Front Lever (Flat Tuck) + 6 Windsheild Wipers (Side to Side)

Rest 1 mins

Finish with 10 Bridge Wall Walks

Found this hard! :shock:

Warmup:

Press handstand work

WOD: 3 rounds

Embedded Straddle BL + 3 tempo assisted OAC

Embedded XR L-sit + 5 tempo HeSPU elevated

Embedded Adv. tuck FL + 6 tempo windshield wipers (six each side)

1x10 Bridge Wall Walks

*Felt pretty weak today. Don't know if I'm getting sick or what. Hopefully I feel stronger tomorrow. God bless guys

Today's WOD:

BL x 15 sec x 3 sets + tempo OAC assisted x 3,3,[3 left arm, 2+1 right arm]

XR L sit (low) x 15 sec x 3 sets + tempo Box HSPU (parallettes) x 5,5,5

adv tuck FL x 15 sec x 3 sets + tempo tuck half windshield wipers (for these, tempo = 3 sec side to side with 2 sec hold at each side)

Bridge wall walks 5, rest 30 sec, 5

WOD done on Friday:

Warm up:

3x10 s Adv. Tuck PL

3x10 s Low Straddle L

3x10 s HMSH

3x1 Wall Press HS

3 rds of:

Sh. Stand to Full BL + 3 Tempo Assisted OAC

rest 2 min

Fwd roll to XR L-Sit + 5 XR Strap HSPU

rest 2 min

German Hang to Adv. Tuck/Half Lay FL + 6 Windshield Wipers

rest 2 min

Finished with 10 Bridge Wall Walks

Could only perform the total amount of reps with tempo for Assisted OAC. Felt weak today.

Eddie said:

Is grabbing the wrist of the curling arm with the other arm not curling effective for the assisted OAC or is better to grab a towel in one hand?

Do the towel instead. It's very easy to cheat the other way.