WOD - 110307

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Complete 3 sets each:

1 Embedded BL + 5 Tempo Reverse Yewkis

1 Embedded XR L-sit + 5 Tempo Under-grip Korean Dips

1 Embedded FL + 5 Tempo Body Levers

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Curl/Dip 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) Focus on maintaining completely locked, straight elbows at all times during the XR L-sits. You may adjust the position of the legs as necessary.

5) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

6) Use a tempo of 313 for today’s FBEs. For the Korean Dips, this equates to a 3 second descent, followed by a 1 second pause at the bottom, then a 3 second ascent.

7) Add weight as necessary to the FBEs to make them challenging for 5 repetitions at the required tempo.

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

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

Warmup:

Advanced tuck planche 6x5 sec

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3 Rounds:

Advanced tuck backlever + 5 Straddle Reverse Yewkis (Some advanced tuck)

One leg out XR L-sit + 5 XR Bulgarian Dips

Advanced tuck Front Lever + 5 Straddle Body Levers

Struggeled with the bridge walks.

It was a very good workout. It killed me

Wrist Routine

FSP Warmup

Warm up sets -PUSH: 1x5 tempo push ups(wrist routine also pushing so I only did one set),

PULL: 1x5 chin ups/1x3 inverted chins

3 rounds:

-15s German hangs, 5 tempo Reverse tuck Yewkis

Yewkis were very rough, last 2 sets got ugly, but I got through...first time really trying them not scaled to just simple row+chin

-15s L-sit low(almost 90) on floor, 5 tempo chair dips

1st set 3 Full/2 foot assist...last 2 sets:2 full/3 foot assist

-15s tuck FL, 5 tempo body levers anywhere from advanced to flat tuck

FL very rough with focusing on shoulder blade retraction after the yewkis

10 bridge wall walks

Today's WOD

Warm UP:FSP

3x15 s Straddle L

3x10 s Adv. TUck PL (held a 3-4 s half straddle on one set)

3x15 s HSMH

3 sets:

1 emb half lay BL + 5 tempo rev. yewkis (flat tuck)

rest 2 min

1 emb adv. xr l-sit + 5 korean dips (butt kept getting caught on bar during ascent so couldnt maintain tempo)

rest 2 min

1 emb half lay FL + 5 tempo full lay body levers

rest 2 min

finished with 10 bridge wall walks and short jog down road

after my impinged shoulder started cramping and could feel soreness

Warm up:

5mins skipping trying DU's

Wrist routine

Complete 3 sets each:

1 Embedded BL Tuck + 5 Tempo Reverse Yewkis

1 Embedded XR L-sit legs low + 5 Tempo Bulg Dips

1 Embedded FL Tuck + 5 Tempo Body Levers - God i love these! So awesome, cant do full yet, still pike on the ascent.

Finish the workout with 10 Bridge Wall Walks - Found these a little easier then last time, was able to get a bit more lower, my hands nearly slid off the wall though and almost a crash landing

Felt pretty good, the first set of dips smashed me, 2nd and 3rd set werent to bad, prob need some more warmup in future.

Found the best use for the Smith machine yet!tryed my korean dips on it... wow they are hard so scaled to bulg dips.

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3 sets each

MU-->rev crank-->BL (15 sec) + 5 tempo adv tuck reverse yewkis

MU-->XR L sit (15 sec) + 5 tempo overgrip korean dips (feet sliding against wall to prevent hips from getting too far behind bar)

front pull-->lower to adv tuck FL (15 sec) + 5 tempo straddle body levers

10 bridge wall walks

ts00nami-Always love the visual stimulation. Most of it is very far down my path as of now, so I can't really know how hard a lot of the moves are yet...I can imagine, but not the same. I guess that's why the Body Levers stuck out the most for me: I have more of an idea, through actual experience, about how difficult they are...and especially performed as they were. Gorgeous.

WU: Ido Shoulder Routine

FSP: Lots of PL leans and pseudo planche pushups (30 mins)

(didn't have time to get all my FSPs in today)

3 rnds each:

MU---Reverse Crank---BL Full Lay 15s!! + 5 tempo Adv. Tuck Reverse Yewkis

XR L-sit 15s + 5 Tempo Reverse grip Korean Dips (Tempo was more like 3,1,1. Couldn't come up slow)

Adv. Tuck/Tuck FL 15s + 5 Tempo Body Levers

Some power cleans (concentric movement only) and some additional ab work.

Just to be clear, do you do 3 sets of the first giant set before moving to the second one or do you perform all three, rest and repeat for 3 sets?