WOD - 110901

Complete 3 sets of each:

1 Embedded BL + 5 Tempo XR Bulgarian Rows

1 Embedded PL + 5 Tempo Wall PL Pushups

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 Row/Pushup 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 125 for the basic strength sets. For the L-sit Lifts, this equates to a 1 second ascent, followed by a 2 second pause at the top, then a 5 second descent.

6) Be sure to use a full ROM during the XR Bulgarian Rows.

7) Focus on maintaining completely locked, straight elbows at all times during the PL with the hips at shoulder height. You may adjust the position of the body as necessary.

8 ) If Wall PL Pushups are too difficult, scale down to a more appropriate pushup variation.

9) If L-sit Lifts are too difficult, scale down to a more appropriate Core variation.

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

At the moment my back wont let me do bridge wall walks. Its getting better but it still hurts so I have to avoid them.. What can I do instead? It's got me concerned since Coach specifically mentions not to miss them.

Also, to replace L-sit lifts: HLL or Body levers?

3 sets of each:

1 Embedded Straddled half lay BL + 5 Tempo XR Bulgarian Rows

1 Embedded Tuck PL + 5 Tempo Weighted PPP

1 Embedded Flat Tuck FL + 5 Tempo L-sit Lifts

Finish the workout with 10 Bridge Wall Walks

The Lsit lifts were bad, I had to do them fast in the last set due to weak hip flexors from some running.

Couldnt do even one 15 sec tuck PL due to forearms splints...

Nugget said:

At the moment my back wont let me do bridge wall walks. Its getting better but it still hurts so I have to avoid them.. What can I do instead? It's got me concerned since Coach specifically mentions not to miss them.

Also, to replace L-sit lifts: HLL or Body levers?

As for the BWW, I would just go back as far as your back will let you without any pain. If this is simply touching the wall and coming back, so be it. If you can't even do that, I would forgo any back work or anything that bothers it for that matter.

For the L-sit lifts, if you want to follow strict subbing, you would go to a V-up variation, but again, if you are focusing more on a certain core exercise you can mix and match. The only thing is, the next embedded day will probably have a Body lever or HLL variation in it.

Hope that helps. I also had a question about the tempo. Coach always addresses 1 exercise in his notes regarding tempo and how the numbers correspond. For example today, L-sit lift is 1s concentric, 2s hold, 5s eccentric. Now for the rows this is the same, but for the push ups should I go backwards since it starts with the eccentric(i.e. 5s eccentric, 2s hold, 1s concentric) or do a 1s lower, 2s hold, 5s concentric. I am pretty sure it is the former, keeping the times and motions the same for all exercises, but just want to be sure.

Skipping I think I'll need all my energy and focus for the seminar starting Saturday

SPARTAN-367 (PAT) said:

need all my energy and focus for the seminar starting Saturday

:cry:

WOD: 3 sets each/Rests as Rx'd

-15s German Hang/5 Tempo Rows(body about 160 degrees to ground)

-15s L-sit Low/5 Tempo XR Pushups

-15s Tuck L-sit/5 Tempo Tuck V-ups

10 BWW(8+2)

*Still wondering about tempos(see above post)

end.

Whats up Falcon? Why sad face? :?

SPARTAN-367 (PAT) said:

Whats up Falcon? Why sad face? :?

You lucky guys I wish I could attend to the seminar one day! I'll try next year if there will be somtehing close to me in europe.

You'll get your time Falcon no worries

3 sets of each:

1 Embedded BL (half lay) + 1 Tempo OAC (each arm) + 4 Tempo straddle FL rows

1 Embedded PL (tuck) + 5 Tempo PL Pushups (advanced tuck)

1 Embedded FL (half lay)+ 5 Tempo L-sit Lifts (PB)

Finish with 10 Bridge Wall Walks

Warmed up with my wrist routine

3 sets as Rxed:

1 Embedded flat tuck BL + 5 Tempo XR Bulgarian Rows

1 Embedded Tuck assisted PL + 5 Tempo Wall PL Pushups

1 Embedded Tucked FL + 5 Tempo L-sit Lifts on parallettes.

Finish the workout with 10 Bridge Wall Walks.

We are supposed to end up in a full bridge with both hands on the ground before coming back up right?

blackmonster said:

We are supposed to end up in a full bridge with both hands on the ground before coming back up right?

Go longer you can and come back.

WOD

3 sets:

Straddle BL + 5 tempo B. rows

rest 2-3 min

Frog stand PL + 5 tempo elevated leaning PL pushups

rest 2-3 min

Adv. Tuck FL + 5 Tempo XR LSit lifts

rest 2-3 min