WOD - 110811

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Complete 3 sets of each:

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

1 Embedded BL + 5 Tempo Back Lever Curls

1 Embedded FL + 5 Tempo L-sit Lifts

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) 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) Use a tempo of 212 for the basic strength sets.

5) Add weight as necessary to the any of the exercises to make them very challenging for the five repetitions.

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

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

KXRFBWyiF60

Really not my best work on the BL curls, really should have scaled down to begin with.

WOD:

Rests :2min between sets

Subs:

-15s Lsit PB low/5 XR Tempo Pushups

-15s German Hang(12s full, 3s foot assist)/5 Tempo Chins(2 Pallet band assist)

-15s Tuck Lsit Hang/5 Tempo V-ups

10 Bridge Wall Walks

-Those chins toasted my forearms

end.

ts00nami, great job!

TANSTAAFL, very good scaling - well done.

Yours in Fitness,

Coach Sommer

Complete 3 sets of each:

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

1 Embedded 1/2 BL + 5 Tempo Negative Half Reverse MU (no spotter :cry: )

1 Embedded F.Tuck FL + 5 Tempo L-sit Lifts

Finish the workout with 10 Bridge Wall Walks

I liked this!! My biceps are destroyed completely, very good workout, thanks Coach

FSP warmup

Completed 3 sets of each:

mu -> XR L-sit + 5 Tempo Under-grip Korean Dips (3rd set I switched to over grip due to wrist discomfort)

lower from hang into adv tuck BL + 5 5 second pelican negatives (these are hard as hell)

FL pull to a one leg front lever + 5 l sit lifts (not quite up to tempo)

-10 Bridge Wall Walks

-a little bit of playing with back lever2x10 wrist pushups

-scapular work with a band

note: biceps will be sore tomorrow.

Had to scale a few things back, but I still got a killer workout.

Did 3x sets of:

1x Embedded XR L-sit + 5 Tempo transitions between Lsit and tucked Korean dips

1x Embedded tucked BL + 5 Tempo Tucked Back Lever Curls (ouch)

1x Embedded Tucked FL + 5 Tempo L-sit Lifts on the ground. ( going to try them on parallettes next time )

I was feeling a bit motivated so I followed up with:

5x Embedded Tucked FL (15 secs like the others)

5x Embedded German Hangs

Ended the workout with 10x Bridge Wall Walks as Rx'd

I experimented with tucked vs straddle in the levers, and I am not strong enough yet to hold them in a straddle. Guess I'll have to keep at it

Thanks Coach!

Coach Sommer said:

ts00nami, great job!

agreed.

Coach Sommer said:

TANSTAAFL, very good scaling - well done.

Many thanks for the reassurance and, again, taking the time for all of this.

Coach Sommer said:

ts00nami, great job!

Thanks Coach!

Wu

3rounds

1 Embedded XR L-sit + 5 Tempo Under-grip Korean Dips xr.....last 2 reps couldn't maintain Korean form.

1 Embedded BL + 5 Tempo Back Lever Curls,leg on floor

1 Embedded FL + 5 Tempo L-sit Lifts.

Finish the workout with 10 Bridge Wall Walks