WOD - 110721

Complete 3 sets of each:

1 Embedded XR L-sit + 5 Roeslers + Neg Rev MU

1 Embedded BL + 6 Tempo Tempo Circular Arch-ups

1 Embedded FL + 6 Tempo Tempo Circular HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier CPP 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) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

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

4) To execute today’s CPP element, first perform a Roesler during the ascent and then perform a Negative Reverse MU back down to an inverted hang. Lower to regular hang and then begin the next repetition.

5) You may adjust the body position as needed today during the Roeslers. If Roeslers are too demanding, substitute another CPP that is more in line with your current strength levels.

6) Use a tempo of 313 for the Circular Arch-ups and Circular HLL. Remember to switch directions on each repetition.

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

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

Wow coach!

This wod surprise me a lot!

I definitely can't do 5 roesler + neg rev mu, should I scale down or can I have a spotter help to press to XR HS during roesler?

Or if I scale down what move to substitute roesler?

Thank u

Done!

Wu shoulder,elbow and wrist routine

Hip

Complete 3 sets of each:

1 Embedded XR L-sit + 5 Roeslers + Neg Rev MU

1 Embedded BL + 6 Tempo Tempo Circular Arch-ups

1 Embedded FL + 6 Tempo Tempo Circular HLL

My 1st set got 4 roesler n neg rev mu (having spotter help me from shoulder press to strap HS), I lost almost all My energy here,it made me scale down my stradle BL to adv tuck BL.

The 2nd and 3rd set I had to substitute roesler to strict MU

1x10 bridge wall walk

If I'm substituting the Roeslers for Muscle-ups, what's a good substitution for the Neg Rev MU?

Reverse Yewkis or inverted chins should do. The former being the harder of the two.

Rhyme was unplanned.

Wrist Routine

FSP Pre-req Warmup

WOD:

-Rests as Rx'd

Subs:

3 sets each:

15s Lsit PB Low/5 tempo Floor Push ups

15s German Hang(10s full, 5s foot assist)/6 Tempo Side to Side Archups/5 tempo Chins(4 pallet band assist)

15s Lsit Tuck Hang/6 Tempo Supine Wipers

10 BWW about 4 steps down, really focusing on using back instead of arms

-This felt really good today. Just right...next step: getting my Pull days to feel this good.

-Tried HLL Wipers at first...HA!...even in a tuck...lowercase ha! Anyone know if your legs are supposed to get parallel to the wall with these at the end ROM?

Wheelson said:

Rhyme was unplanned.

...but always welcome

I have a stupid question, but do the circular HLL target the "abs" the same way as a regular HLL? Or does it take more on the obliques?

Both obliques and the inferior part of the abs.