WOD - 101223

Complete 3 sets of each:

1 Embedded XR L-sit + 5 Tempo Seated MU

1 Embedded BL + 5 Tempo RLL

1 Embedded FL + 5 Tempo L to V HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier CPP 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) Use a tempo of 214 for the basic strength sets.

5) The MU today will begin from a support on top of the rings. As such the breakdown of its tempo will be a 4 second descent, followed by a 1 second pause at the bottom, then a controlled 2 second ascent.

6) Add weight as necessary to the any of the exercises to make them very challenging for the five repetitions.

7) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.

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

In the book seated MU's begin in a seated position. Here, they are described as beginning from a support position on the rings. In the description here, it sounds like one is to perform 5 tempo MU's, just simply starting in the top position? Are we supposed to begin from a support, lower down (4 seconds), "sit" (1 second), and then ascend (2 seconds)?

Exactly like your said killroy... because Coach put a tempo so you have to do 4s descent only way to do this in the beginning is to start on support position.

So yes, top lower down and then ascent. You got it man!

I'm doing a CF WOD today with the 20# vest because its my birthday haha tradition at our place

I'm gonna suffer! lol

Enjoy this workout guys!

Thanks Pat, that's how I approached it. And enjoy that crossfit WOD!

Today's BtGB WOD:

XR support-->LL-->XR L sit x 15 sec (a bit low, all 3 sets) + seated MU's (tempo) x (4+1), (4+1), (3+2)*

tuck front pull-->invert-->lower to BL (8 sec), adjust to adv tuck BL (7 sec) all 3 sets + tempo HeSRLL x 5,5,5

reverse crank-->BL-->back pull to invert-->lower to adv tuck FL x 15 sec (all 3 sets) + HLL (half, tempo) x 5,5,5

10 bridge wall walks (best yet!)

*going into the seated position and pausing during the seated MU's made me lose a bit of the stretch reflex action, made these pretty darn tough.

Dudes and whatnot,

I will be incorporating the GB WODs into my handstand practices for the next 6 weeks or so. I draw a lot of inspiration and motivation from the people on this site. So big thanks.

best,

j

A. D-ROM

B. Dislocates 10x @ BLUE band

C1. Eagle Dislocates 3x5

C2. Box Bridge 3x5+5second hold

D1. 3x60second HS

D2. 3x3 False Grip XR PU/XR Dips

E1. 3x15second XR L-sit

E2. 3x5 Tempo Seated MU @ BW

F1. 3x15second Eagle Hang

F2. 3x5 Tempo HS RLL @ 2.5#

G1. 3x15second Half-Lay FL

G2. 3x5 Tempo L to V HLL @ 1.5#

H1. I-Y-T Shoulder Band Circuit 15x/each

H2. Eagle Dislocates 10x

H3. Bridge Dropbacks 10x

WU

3 mins skipping rope

Scap, shoulder and hip mobility

FSP

HeS 4*15 sec

Hollow hold 4*15sec

Arch holds 4*15 sec

XR pushup support hold 4*15 sec

Frog stands 4*15 sec

WOD

All imbedded came from an inverted hang until I learn the positions better

XR L-sit (tuck) x 15 sec, supported tempo MU x 5

German hang x 15 sec, 5x tuck HeS press

Tuck front lever x 15 sec, HLL x 5

10 Bridge wall walks

Stretching

Today's WOD

Warm Up:FSP

3x10 s Tuck PL

3x10 s Straddle L

3x1 Wall Straddle Press HS (without head on wall)

3 rounds of:

1 shoulder stand to XR L-Sit + 5 Tempo Seated MU (3rd rd was 4+1 and wrong tempo)

rest 2 min

1 front pull to Full Lay BL + 5 Tempo Weighted Stall Bar RLL (with 10 lb weight)

rest 2 min

1 german hang to Adv. Tuck FL + 5 Tempo L to V HLL (3rd rd was half ROM)

rest 2 min

Finished with 10 Bridge Wall Walks + short jog down road

Here is a look at one round of the 3 giant sets:

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Is each set of embedded static + 5 tempo exercise to be done three times before moving to the next set?