WOD - 110204

Complete four rounds:

20’ L-sit walks

3 XR HSPU

5 XR Dips to L-sit

7 Triple Clap Pushups

Finish with 2x10 Wrist Pushups

notes:

1) The L-sit Walks should be performed with an all out effort. The primary focus of the L-sit Walks is to elevate the heart rate over 170 BPM.

2) Move immediately from the L-sit Walks to the XR HSPU. Be conscientious in completely locking the elbows and turning the rings out at the top of each repetition.

3) After the XR HSPUs move immediately to the XR Dips to L-sit without coming down off of the rings.

4) XR Dips to L-sit are done by performing a regular XR Dip with the legs hanging down and then simply adding an L-sit at the top of each dip. Be sure to lock and extend the elbows properly during the XR L-sit portion of the dips.

5) After the XR Dips to L-sit drop down off of the rings to the floor and immediately begin the Triple Clap Pushups.

6) Triple Clap Pushups are performed by exploding up off of the ground and clapping once in front of the chest, then once behind the back and finally once more in front of the chest. ALL CLAPS SHOULD BE COMPLETED PRIOR TO LANDING.

7) If you are unable to complete a Triple Clap Pushup, adjust your repetitions upwards as follows: 12 repetitions for Double Clap Pushups (one clap forward & one clap behind; your choice of order) or 15 repetitions for Single Clap Pushups. These adjusted repetitions are to be completed per round.

8 ) Rest 2-3 minutes between rounds.

9) Scale the movements as necessary to allow the correct repetition range to be performed for a given movement.

Today's WOD:

4 rounds

tuck L sit walk (PB) x 20' (5 foot long PB, just went back and forth 5 times)

box HSPU (parallettes) x 3,3,3,3

XR dips to L sit x 5,5,5; XR dips to tuck x 5 (switched here when I could no longer hold an L sit for at least a solid 2 count)

Single clap pushup (hands on cinderblocks) x 15,15,12+3,9+6

wrist pushups:

10 on knees

8+2 regular form

When you perform the triple clap push ups is it allowed to pike your hips?

No, if you must pike then you should scale down

The "NewGuy" who is somewhat looking forward to this WOD

Hows this for a scale down...

4 rounds:

-40 steps L-sit walk with feet on floor x2 , jump rope second 2 rounds due to fatigue as well as not being able to do L-sit walk well enough to raise heart rate.

-3 pike push ups

-4 partial dips to 90 degrees...guess I should have done 5 negatives

-knee pushups-pushing off as explosive as possible...not even able to clap 10, 10, 7, 6

Weakling signing out.

Ok...uhhh I hate to scale down..thanks New Guy

Complete four rounds:

20’ L-sit walks Heels on the groung but trying to lift them. I forgot to keep heart rate up, should've done some rope work with this.

3 XR HSPU (HeSPU)

5 XR Dips to L-sit (PB dips to L-sit)

7 Triple Clap Pushups (1 x 15 set single clapping PU , 2x15 knees on ground single clapping PU)

Finish with 2x10 Wrist Pushups

Yup scaling, Painful on the pride But more painful on yourself if you don't

500m Row

12 Shoulder Dislocate

5 HeSPU Facing Wall

10 Dips

10 HLLs

WOD:

4 Rounds:

2 x 10' L-Sit Walks (1 Leg Up, 1 Leg Trolley; then switch)

3 XR HSPU (Slight Kip)

5 XR Dips to L-Sit

7 Double Front Clap Pushups

Rest 2 mins

Finish with 2 x 10 Wrist Pushups

@Carmen: Your Work out studio makes my doorway seem even that much sadder

WOD:

Very Long past few days at work, missed brkfst and small lunch today, almost skipped WOD but then remembered it's friday, and suddenly felt more energy, funny how that works.

20' L-sit walk (additional turn in middle, and got caught up in my web of ring straps on this one)

3 XR HSPU (trying to work around doorway issues have to readjust straps for XR Dips)

5 XR Dips to L-Sit

set 1 x 7 back front double clap push ups set 2, 3 , 4 1 x 15 single clap (I could tell on set two i would need to scale...would love to see a video of the front back front version :shock: )

2 minute rest between sets.

2 x 10 wrist push ups

Video of the Third Set::::

Bq-FLFh44I4

will finish off night with some handstand drills

@ new guy.

I know you are right but I love a challenge.

@ Mark mark, thanks, you are welcome to come train if you are ever by the area.

What's important is the dedication you put into the practice.

I rarely have time to train myself. I teach mostly and it frustrates me.

Today's WOD:

no warm up

4 rds:

20' L-sit walk (dragging on rds 2,3,4)

3 elevated HeSPU (2-3 in) for rd 1, HeSPU for rds 2,3,4

5 XR Dips to L-Sit

15 single clap Pushups (15,5+5+5,5+5+5,5+5+5)

rested 3 min between rds

2 x 10 wrist pushups

wow, my chest was done! I surprised myself in how bad my metcon shape is! nice job markmark

@ Treemantyler Thanks buddy. This one left me feeling surprisingly drained afterwords. (p.s. what is metcon shape?)

@ Carmen That'd be great! Any chance you can move your studio closer to cali? jk You are absolutely right about the dedication being the most important elements of a solid practice. And even tho teaching is a great form of dedication, Hope u can find more time to train while u teach

Strong work from everyone.

The push conditioners are always blasters for me.

For my own case, what's interesting is I can rack out the L-sit walk and the dips no problem, but the bent arm pressing goes quick.

I think there's a gap between strength in that front support position and push-up strength.

I scaled this one by using a foam-roller under my shins for the clapping push-ups.

I will be in LA next Saturday, I'm hoping to do the ring routine at the Santa Monica ring set-ups!

best,

j

G1. 20-foot L-sit Walk x4;

G2. 3 Box XR HSPU;

G3. 5 L-sit XR Dips;

G4. 15 Clapping Push-ups on roller; rest 3 minutes.

Can someone post a video of a Triple Clap Pushups?

90xhaI8TNgA here ya go

thanks a lot, thats impressive.

@ markmark lol, I would to teach and travel. Thank you, I am trying to make time.

Your l sit walk is impressive.

Have a nice week.

albrecht80 said:

thanks a lot, thats impressive.

Yes it is...

Coach Sommer said:

Complete four rounds:

20’ L-sit walks

3 XR HSPU

5 XR Dips to L-sit

7 Triple Clap Pushups

Finish with 2x10 Wrist Pushups

FSP

Plank - 60s

Reverse Plank - 60s

Arch - 2 x 30s

Hollow Arch (hands/head forward) 2 x 30s

Chin up grip hang - 60s

XR Support - 2 x 30s

Prehab

Straight Arm Plank (fingers back, arms turned out, legs on floor) 60s

Straight Arm Plank (fingers fwd, arms turned out, legs on floor) 30s

Diamond Tricep Hold (against wall) 3 x 20s

Tricep Extensions 2 lb. x 30, each arm

======================

Round 1

Modified Ag Walk (feet on floor, frisbee under knees) 30'

Modified HSPU (Knees on platform, as vertical as possible) x 3

Bench Dip x 5

Modified Clap Push-Ups (knees on ground, hands on 2-foot platform) x 15

Rest 2 min.

Round 2

Modified Ag Walk (feet on floor, frisbee under knees) 30'

Modified HSPU (Knees on platform, as vertical as possible) x 3

Bench Dip x 5

Modified Clap Push-Ups (knees on ground, hands on 2-foot platform) x 15

Wrist Pushups

2 x 10, on knees, with pike for assistance

Notes: Staying at reduced volume, only doing 2 rounds. I tried the single clap pushups on the ground, then on my knees. I lacked the dynamic strength to do even one after fatiguing the arms from HSPU/Dip work. So had to remediate them a little more. Was able to finish the entire set of 15, but man was I winded.

Very humbling.

Well that was humbling...

Warmup

Frog stand work

WOD

20' Ag walks

3 HeSPU with hands elevated onto parallettes

5 PB dips**

15 single-clap pushups from knees

2:30 rest

x4

2 x 10 Wrist pushups

** First set I was able to do 5 regular PB dips with attempts at L-sit raises (they were essentially straddle bent-leg L-sit raises). The second set my strength for the dips was waning so for rounds 2-4 I had to resort to regular PB dips with one leg on the couch behind me... doing the raises wouldn't have been a problem, but with the set-up I had (one leg back behind on a couch) it was going to be virtually impossible to do.