WOD - 110222

It is a bit of a grey area, and necessarily so. Because there is no single correct answer. Your body, strength levels, recovery, and your goals all contribute to the decision making.

I was scaling back an fsp if i saw large volumes of it in the wod. But i found it didn't work for me. At this stage of my development I've decided i need the fsps to be my consistent foundation upon which the wod is building.

So i always do the fsp as scheduled and modify the wod if necessary to suit.

Many people do the opposite, which is equally valid.

Tsoonami you are a damn beast!

3 sets: mu, 2 b dips, lsit to sh stand to front roll to sh stand,rev mu on straps,2 rev straddle cranks, 2 adv tuck cranks

rest 5 min

5 rds:

15 s adv tuck fl

15 s hs hold against wall

15 s germ hang

4x5 wall slides using pvc pipe

FSP Warmups

FSP Plank 2 x 15s

FSP Reverse Plank 2 x 15s

FSP Assisted Chin Hang 2 x 15s

FSP XR Support RTI 2 x 15s

FSP Arch 2 x 30s

FSP Hollow Arch 2 x 30s

FSP Diamond PushUp Hold 3 x 20s

Tricep Extension (2lbs.) - Each Arm 30

Plank Leans (for bicep tendon) 60s

Pre-WOD Strength Work

Dips Sets - 2 sets, 5 rounds

2-2-2-2-2

Rest 5 min.

2-2-2-1-1 (barely got last rep in)

WOD

Subbed Ring Strength 1

5 min rest

15s Tuck FL

15s XR Support

15s Tuck BL

1 min rest

15s Tuck FL

15s XR Support

5s Tuck BL

Too winded to continue.

Notes:

Dips were definitely tough adding the 2nd set.

With the added dip set really added a conditioning component...so winded.

Need more practice on the movement of the transition