WOD - 110630

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Complete 3 sets of each:

1 Embedded BL + 6 Tempo Assisted OAC

1 Embedded PL + 5 Tempo XR HSPU

1 Embedded FL + 5 360 Pulls

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Chin/HSPU 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) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

5) Use a tempo of 241 for the basic strength sets. For the Assisted OACs, this equates to a 2 second ascent, followed by a 4 second pause at the top, then a 1 second descent.

6) If XR HSPU are too difficult, scale down to a more appropriate HSPU variation.

7) For each set of Assisted OAC perform 3 repetitions on the right arm and then switch to the left arm for 3 repetitions.

8 ) Adjust the body position as necessary to make the 360 Pulls sufficiently challenging for the rx’d reps.

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

Wrist Routine

FSP Pre-req Warmup

Warm up sets(push ups and chins/chair assist)

WOD:3 sets each

15s German Hang(10s Full, 5 foot assist), 6 Tempo Chins(4 pallet bands)

15s Frog, 6 Tempo pike push ups on 3rd stair

15s Pull up grip tuck L-hang, 5 360 pulls(jumping back and forth back to the inverted, so basically just front/back pull negatives)

10 Bridge Wall Walks(4 walks down the wall)

Lower Leg prehab

-This was tough. The Chins felt just right...i.e. was pretty much at failure at the last rep/last set(mostly in forearms/grip)

-The pike pushes I tried on the floor, but no way was I going to keep that up with the tempo. I just hope this is an effective sub doing it elevated on steps.

-Front/Back Pull negatives were also very trying. Had to break them up to 4+1 the last 2 sets. It was probably about a 2-3s negative for each.

3 sets of each:

1 Embedded BL (full) 15s + 6 Tempo Assisted OAC

1 Embedded PL (advanced tuck) 15s + 5 Tempo elevated HSPU

1 Embedded FL (full) 15s + 5 360 Pulls (I done 5 180 pulls of both sides because I done in the bar )

10 Bridge Wall Walks

nice workout!

I don't understand how to count for 6 oac, 6 for each arm, or 3 for each arm?

And the 360 Pull?

1rep is from a hang to German hang

Or 1rep is from a hang to German hang back to a hang?

Sorry if I miss the language

Tnx

Cufonggbu said:

I don't understand how to count for 6 oac, 6 for each arm, or 3 for each arm?

And the 360 Pull?

1rep is from a hang to German hang

Or 1rep is from a hang to German hang back to a hang?

Sorry if I miss the language

Tnx

For the 6 OAC's...

7) For each set of Assisted OAC perform 3 repetitions on the right arm and then switch to the left arm for 3 repetitions.

...and for the 360 Pull you start from a straight arm hang and pull to German Hang and back. That's one repetition.

If an exercise is unclear, you may find the answer to your question from the WOD description or by clicking the WOD move (the underlined link), which takes you to the more comprehensive article with form considerations and progressions.

7) For each set of Assisted OAC perform 3 repetitions on the right arm and then switch to the left arm for 3 repetitions.

360 pull is from dead hang to dead hang.

Tnx guys, I appreciate it.

Wu

3rounds

15s straddle bl, 6assisted oac

15s adv tuck pl, 5 wall heSPU

15s adv tuck fl, 5 360 pull (1st round full, 2nd round straddle, 3rd round adv tuck)

1x10 bww