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Started by Andrew Mann, February 28, 2011 · 37 Replies · 1,903 Views
Mon 11/4/11 WOD 090223
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
L-sit on floor (tucked) 5x5 sec
3x5 SLS Graduated - onto a 1.5ft box
3x5 Single Leg Arch up's
3x10 Hip Extensions - these babies hurt 
Tue 12/4/11 WOD 090224
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
Wrist/Elbow prehab
Complete the following:
10 mins of wall HS - Overall time spent to achieve full 10 mins of HS was 29 mins 40 sec.
Sets (in secs): 60, 60, 60, 60, 60, 45, 45, 60, 45, 50, 60. All done with belly to wall.
2x8 Wrist PU's - done from knee's.
Wed 13/4/11
1 hour of stretching :shock:
Thur 14/4/11 WOD 090226
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
L-sit (low) 4x15 sec
Completed 4 rounds:
20 Swinging Dips - PB
30 sec XR Support Hold
20 feet L-sit walk (used a plastic bag under feet as i cant yet lift feet from floor)
10 Wrist Push ups (i can now do these in full push up style)
Fri 15/4/11 WOD 090227
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
Wrist/Elbow prehab
Performed 3 sets of:
MUx2 -> support -> roll backwards -> BL (10 sec) -> inverted hand -> FL (10 sec)
3x5 tick tocks (tucked)
Today i discovered if i lift my head + shoulders up during BL its much harder but feels much more natural !!!!!
10 wall extensions
Mon 18/4/11 WOD 090302
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
Russian dip transition only 2x5
15 XR dips
15 Pull ups
Completed 3 sets of:
1 rep PL (tucked on PB) + 5 leaning MU's
1 rep BL (flat tuck) 10 sec + 5 headstand RLL
1 rep FL (tucked) 10 sec + 5 XR L-sit lifts
10 bridge wall walks
Tue 19/4/11 WOD 090303
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
L-sit (low) 3x20 sec
Completed 4 rounds of:
3 windshield wipers - supine
10 body levers
5 back pulls - negative (tucked)
Thur 21/4/11 WOD 090305
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
5 pull ups (L-tucked)
5 XR dips
3x5 graduated SLS (used a much smaller box than previous times, 14cm (5.5inch) high. Very tough for me)
3x5 natural leg curls
3x20 sec straddle L
Tue 26/4/11 WOD 090309
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
Wall HS 60 sec
Completed 4 rounds of:
10 Box HeSPU's
5 HLL - V to L (i can only do a small ROM at the mo.)
5 HLL - open to L
40 feet senders
2x60 sec seated toe point stretch
1x60 sec wall HS
Wed 27/4/11 WOD 090310
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
Wrist/elbow prehab
5 pull up's (wide grip)
5 PB dips
Russian dip transition 1x8
Completed 3 sets of:
5 leaning MU's -> from support roll backwards -> BL (flat tuck) 10 sec -> inverted hang -> FL (tucked) 10 sec
3x5 tick tocks
10 wall extensions
Fri 29/4/11 WOD 090312 and 090313
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
False grip hang 2x20 sec
Wall HS 45 sec
5 pull up's
5 XR dips
2 negative MU's
Completed 3 sets of each:
1 rep embedded BL (flat tuck) 5 sec + 4 front levers
1 rep embedded PL (tucked on PB's) 10 sec + 5 HeSPU
1 rep embedded FL (tucked) 5 sec + 4 windshield wipers - supine
Completed 4 rounds of:
5 cast wall walks
30 sec clapping push up's (got 15 each round)
16 wall runs
finished with 10 bridge wall walks
This workout was a total killer 
I have finally realised it's pointless doing old WOD's as i can easily scale the most recent one's
Mon 2/5/11 WOD 110425
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
5 pull up's
3 negative MU's
L-sit (low) 1x30 sec
Completed 4 rounds of:
2 cast wall walks
3 HeSPU (box)
2 cast wall walks
5 XR dips to L-sit
2 cast wall walks
15 single clap push up's
Finished with 2x10 wrist push up's
1x30 sec german hang (PB)
Tue 3/5/11 WOD 110426
Warm up 6 mins (consists of jogging on the spot 100 steps - 15 full squats - 10 close hand PU's - repeated with no rest until time is up)
Wrist/elbow prehab
60 sec wall HS
5 XR dips
3 sets of:
5 leaning MU's -> support -> roll backwards -> BL (flat tuck) 10 sec -> inverted hang -> FL (tucked) 10 sec -> inverted hang
This was quite easy so next time i will use Ring Strength Series 2 
Performed following as a giant set
5x15 sec FL
5x15 sec XR leaning shoulder stand
5x15 sec german hang (on single bar)