WOD - 110905

trvd6vsIE2o

Perform the following:

3x5 GHR

3x10 Weighted SLS

3x5 HeS RLL

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) This workout should be performed as a modified giant set. To this end perform the GHR then rest 60 sec, perform the Weighted SLS (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, finally perform the HeS RLL and then rest 5 minutes before beginning the next modified giant set.

2) Add as much weight as possible to all of today’s exercises. Be meticulous in using a full ROM with a moderate tempo.

3) Alternate legs on each repetition of SLS. Add sufficient weight (using dumbbells, vest or weight plates) so that they are very challenging for the RX’d ten reps.

3x5 NLC

3x10 negative SLS

3x5 HeS RLL Weighted

Finish with 60 seconds total aggregate work of a straddle L variation.

As I want to finish this with PNF and active stretching, no time will be left for trampoline skill work. Unfortunately.

WOD: Rests as Rx'd

3x5 Half GHR

3x10 SLS unweighted

3x5 HeRLL unweighted

4x15s Straddle-L Bent/Low

NOTES:

-SLS were very hard...probably a little tougher than last time. I found keeping the arms in front easier than to the sides...don't know if this is cheating at all, but for the last set I had to put them to the front to complete it.

3x5 GHR (half)

3x10 Weighted SLS (10kg)

3x5 HeS RLL

2x30 straddle L on PB

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