WOD - 111114

Complete 3 sets of each:

1 Embedded BL + 6 Circle FL Pulls

1 Embedded L-sit + 5 Chest Roll to PL

1 Embedded FL + 5 Tempo Under-grip HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier MPPu/MPPr 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 214 for the Under-grip HLL. As such, for the L-sit Lifts the breakdown of the tempo will be a 2 second ascent, followed by a 1 second pause at the top, then a controlled 4 second descent.

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

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.

General Warmup

FSP Pre-req Warmup(x2 rounds)

WOD:3 sets of each/rx'd rests

15s GH + 3 Tempo Foot Supported Body Rows/3 Tempo Pull ups(4 pallet band)

15s Lsit PB Bent(90/90) + 3 Tempo XR push ups/3 Tempo Pike Push ups(1st step)

15s Lsit Hang(90/90) + 5 Tempo HLL tuck half(knees at 120ish degrees)

10 BWW(About halfway down, focusing on strict straight arms)

Notes:

-I am trying something new for multi-plane subs: taking about half total reps and dividing it between the 2 single planes. Added tempo to my subs as well. Everything felt really good, grip still working very hard by the end of HLL sets.

-1st week of 2 rounds FSP pre-req warmup, felt tough, but not draining.

General Warmup/Stretch

Focused Shoulder/Elbow/Wrists

FSPs (Skipped; worst thing to do... I was in a rush :| )

3 sets of each:

1 Embedded BL (Straddle for only 2 sets ) + 6 Circle FL Pulls (Black Elastic)

1 Embedded L-Sit (Floor) + 5 Negative Chest Roll to HeSPU (I got one Chest Roll to HeSPU pushup though horrible technique but ya lol)

1 Embedded VBL-H @ 45 Degrees + 5 Tempo Under-Grip HLL (BW)

Finished with Straddle Stretching

my videos will start again tomorrow

First WOD post in a long time.

General WU

Short full body stretch including bridges

Some HS practise including Gatherings etc for fun

WOD:

2 rounds:

BL tuck 15s + 6 Nanners tuck

PB L-sit tuck + 5 Chest roll HS negatives (fairly sloppy)

FL tuck 15s + 5 Tempo HLL half (tuck)

Finished with 4 Bridge Wall Walks on wall bars all the way to the floor (will film these next time to check my form)

-Wow this was tough, I'm going to make sure I scale down everything in the WODs to the complete beginning of the book!

-Otherwise very very fun, really must keep up doing these Thanks Coach