WOD - 110822

Complete 3 sets each of:

1 Embedded BL + 5 Tempo Wide Grip L Pull-ups

1 Embedded PL + 5 Tempo Korean HSPU

1 Embedded FL + 5 Tempo Body Levers

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warmup 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 assigned for 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 FBE. Rest 1-2 minutes in between giant sets.

5) Use a tempo of 313 for these basic strength sets. For the Wide Grip L Pull-ups, this equates to a 3 second ascent, followed by a 1 second pause at the top, then a 3 second descent.

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

7) Add weight to the ankles if necessary in order to make the Body Levers sufficiently challenging for the rx'd reps.

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

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3 sets of:

1 Embedded BL tuck + 5 Tempo Normal Grip L Pull-ups

1 Embedded PL tuck + 5 Tempo HSPU

1 Embedded FL tuck + 5 Tempo Body levers

Finish the workout with 8 Bridge Wall Walks

Not sure if i did the levers correctly. I didn't descend enough but that's my current variation.

WOD: 3 sets each

-15s German Hang/5 Tempo Pulls(4 pallet bands)

-15s L-sit PB Low/5 Tempo Pike Push ups(fingertips 61in from wall/last set 3+2)

-15s Tuck L-sit Hang/5 Tempo Adv. Tuck Body Levers

-Rests:2min sets/20s FSP

10 Bridge Wall Walks

end.

WOD:

Full BL + 5 Tempo Wide L pull up

Frog Stand PL + 5 Tempo HeSPU

Tuck FL + 5 Tempo Body Levers

Couldn't progress at PL so taking it back to frog stand straight arm

3 sets each of:

1 Embedded BL (half lay on rings) + 1 OAC (each arm) + 4* Tempo Wide Grip L Pull-ups

1 Embedded PL (tuck on rings) + 5 Tempo elevated HSPU (15cm)

1 Embedded FL (half lay on rings) + 5 Tempo Body Levers (full)

and 10 Bridge Wall Walks

Great workout! Thanks Coach!

Good workout

3 sets each

BL (half lay) to back pull) + 5 tempo wide grip L pullups

L-sit to adv frog stand pl on dumbbells + 5 tempo HeSPU against door

front pull to flat tuck FL + 5 tempo body levers (somewhere around half I'd guess)

finished with 10 BWW

For the sake of getting more time in on the XR I did todays WOD on the XRs. My modded sets went asfollows:

3x sets each of:

1x Embedded XR Tucked BL + 5x XR Tempo L sit Pull ups (had to assist on the last set of Pull ups)

1x Embedded XR Tucked PL + 5x Tempo HeSPU (I played around a bit with these going between straight legs and straddled)

1x Embedded XR Tucked FL + 5x Tempo Body Levers

Completed it with 10x Bridge Wall Walks making sure to end up in a bridge or touch my head to the ground on each one.

Was getting late so no running tonight. Going to go watch some MST3K a friend of mine lent to me before I go to bed.

Thanks for the good workout Coach!

@ Richard Burns, not sure if anyone else noticed but you did your BL with palms up. You need to do it with palms down to strengthen the bicep tendon and allow you to transition into harder ring strength elements. Nice job though.