WOD - 110712

Complete four rounds:

2 L-sit press to Tuck PL

3 HeSPU

2 L-sit press to Tuck PL

5 Wall PL Pushups

2 L-sit press to Tuck PL

10 Swinging Dips

Finish with 2x10 Wrist Pushups

notes:

1) Note that for today’s GB WOD, you will be performing 2 L-sit press to Tuck PL on parallets in between each of the assigned FBEs. If you do not have parallets, possible substitutions include kettlebells, dumbbells or pushup bars.

2) To perform the L-sit press to Tuck PL begin with a 3 sec L-sit and then with straight arms press up into a 3 sec Tuck PL, lower down back to the L-sit position to complete the repetition.

3) Scale the movements as necessary to allow the correct repetition range to be performed in a challenging manner.

4) Rest 2-3 minutes between rounds

this l sit press to pl makes this wod my favorite good fun and soreness!

Wrist Routine(minus wrist pushups)

FSP Pre-req warmup

WOD: 4 rounds:30s rest between FBE/3min between rounds.

Subs:

-2 Lsit to as far as I could push into tuck pl

-3 Pike Pushups for HeSPU

-5 PPPu, Hands VERY slightly behind shoulders)

-30s just swings/no dips

2x10 Wrist pushups on knees

I know in the book it says with l-sits and such, it does not matter if you do it on the floor. I find L-sits press to tuck PL no only is fun, but really helps me with balance. so would it be ok if i did those on the floor?

Niceeeeee!

Wu

Shoulder mobility with elastic band

Some push up and row

2 lsit to adv tuck pl

3 wall elevated HeSPU

2 lsit to adv tuck pl

5 pl leg hanging onto elastic band

2 lsit to adv tuck pl

10 swinging dip

2x10 wrist push up

I'm not strong enough to do swinging dips/I have no where to do them. Would a good substitute be locked arm swings on the XR rings? Or try swinging dips on rings with very limited ROM?

element3904 said:

I'm not strong enough to do swinging dips/I have no where to do them. Would a good substitute be locked arm swings on the XR rings? Or try swinging dips on rings with very limited ROM?

Swinging supports on the XR would be a good substitution.

Here is the third round of my work out:

Always read the notes of the workout, I didn't, so didn't hold the L-sit and Tuck Planche for 3s

My shoulder press strength is still catching up with everything else.

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Where is there a detailed wrist WU?

Nice to be back with the WODs, making sure to leave a bit in the tank instead of going all out.

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

2 x 30 secs adv. tuck FL/tuck BL

WOD:

Complete four rounds:

2 L-sit press to Tuck PL (the tuck planche part of all these was quite iffy)

3 box HeSPU

2 L-sit press to Tuck PL

5 PPPushups

2 L-sit press to Tuck PL

5 Swinging Dips

1 x 10 wrist pushups

Warm Up

Wrist series (10 dorsal push ups, 10 wrist push ups, 10 first-knuckle push ups, 10 fingertip pushups, 10 wrist pop-ups)

3 x 20 L-sit

2 x 10 Planche lean

10 x 6 Advanced frog stand

10 x 6 Straddle L-sit

WOD

4 Rounds of the following:

2 L-Sit press to Tuck PL (arms slightly bent during press up)

3 HeSPU

2 L-Sit press to Tuck PL (arms slightly bent during press up)

5 PPPs

2 L-Sit press to Tuck PL (arms slightly bent during press up)

4 Cast Wall Walks (did not have suitable equipment for swinging dips)

About 10 minutes working on HS balance

2 x 10 Wrist push ups with feet elevated 2 feet

Welcome to the board Yellow Mamba!