WOD - 110523

trvd6vsIE2o

Perform the following:

3x5 GHR

3x10 Weighted SLS

3x5 HeS RLL

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) This workout should be performed as a modified giant set. To this end perform the GHR then rest 60 sec, perform the Weighted SLS then rest 60 sec, finally perform the HeS RLL and then rest 5 minutes before beginning the next modified giant set.

2) Add as much weight as possible to all of today’s exercises. Be meticulous in using a full ROM with a moderate tempo.

3) Alternate legs on each repetition of SLS. Add sufficient weight (using dumbbells, vest or weight plates) so that they are very challenging for the RX’d ten reps.

Forgive me for what may seem like a silly question, but I want to make sure I understand the instructions properly.

Since these are to be treated as giant sets - does that mean the recommendation is:

1. 3x5 GHR, then 3x10 Weighted SLS, then 3x5 HeS RLL as one set - do as many sets as you think appropriate

or

2. 1x5 GHR, then 1x10 Weighted SLS, then 1x5 HeS RLL as one set - do 3 sets

Thanks Coach & company!

Todays WOD:

NLC band assisted (light jumpstretch band) x 5,5,5

SLS 40 lbs x 10,10,10; BW x 10

HeSRLL 7.5 lbs x (4+1), 5,5,5

Straddle L (bent) 4 x 15 sec

Straddle L (straight leg-low) 3x10 sec

Kcjb, your# 2 is correct. Perform GHR, rest 60 sec, then sls, rest 60 sec, HeSRLL, rest 5 min and repeat 2 more times.

killroy70 said:

Kcjb, your# 2 is correct. Perform GHR, rest 60 sec, then sls, rest 60 sec, HeSRLL, rest 5 min and repeat 2 more times.

Thanks killroy!

WU:

-Ido's Shoulder Routines

-2x30s XR support

-1x60s reverse plank

-3 straddle press to HS

FSPs

WOD: (no weight on anything)

3x5 GHR

3x10 SLS

3x10 HeS RLL (pike)

-did some ab work, didn't get the straddle L work in.

WU

joint warmup

wrist routine

1x60sec holds (plank, reverse plank, invert hang, dead hang)

2x30sec holds (dish, arch, bent-leg l-sit, handstand)

WOD

performed as giant sets. unweighted. couldn't GHR, so did natural leg curls. probably should've done arch-ups, too.

3 x 5 natural leg curls, using a band assist, very little piking in hips

3 x 10 SLS, also using a band-assist

3 x 5 HeS RLL. Should have probably done more, since I had no weight for them.

Finished with

4 x 15 sec straddle L, legs straight, below horizontal.

I need to be more consistent with (i.e. stop skipping) my leg workouts. Here I am, two days later, and my legs feel utterly wrecked. Having to play indoor soccer a few hours later may have contributed, though.