WOD - 111226

Complete 3 sets each:

1 Embedded PL + 5 Tempo Wide MU

1 Embedded BL + 5 Tempo Side Lever Pulls

1 Embedded FL + 5 Tempo Cranks

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier CPP 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 313 for the FBE. For the Wide MU this equates to a 3 second ascent, followed by a 1 second pause at the top, then a 3 second descent.

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

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

General WU

Wrist Routine

FSP Pre-req WU

WOD:3 sets each/rx'd rests

1 Embedded PL + 5 Tempo Wide MU = 15s Lsit(90/90) + 3 Tempo Pulls/3 Tempo dips(Tempo 212)

1 Embedded BL + 5 Tempo Side Lever Pulls = 15s GH + 6 Tempo Arch ups side to side

1 Embedded FL + 5 Tempo Cranks = 15s Lsit Hang(90/90) + 5 Tempo Body Levers(straddle ecc., adv tuck con.)

10 BWW(5,5 only couple steps)

Notes:

-Switched pulls and dips last set, felt same. Pulls were feeling hard, dips were very hard...it's the no rest between them that is rough.

-Should have probably loaded on the weight for supine Wipers as the tempo make the side to side arch ups have more load on the lower back rather than obliques. I held a good hard crunch at the end of each concentric.

-Did a straddle eccentric for the Body Levers. Felt really good, so going to keep that up.

Coach Sommer said:

Complete 3 sets each:

1 Embedded PL + 5 Tempo Wide MU

1 Embedded BL + 5 Tempo Side Lever Pulls

1 Embedded FL + 5 Tempo Cranks

I have a question about rest times and the order of exercises. Is the following correct?:

perform 1 Embedded PL (rest 20 - 30 sec) then perform 5 Tempo Wide MU (no rest at this point. move directly to next FSP)

perform 1 Embedded BL (rest 20 - 30 sec) then perform 5 Side Lever Pulls (no rest at this point. move directly to next FSP)

perform 1 Embedded FL (rest 20 - 30 sec) then perform 5 Tempo Cranks (rest 1 - 2 min and then start again running through this for a total of 3 times)

Or do you complete the first FSP + FBE a total of 3 times then resting 1 - 2 minutes after the 3'rd set before moving to the second FSP + FBE?

Bobby B said:

Or do you complete the first FSP + FBE a total of 3 times then resting 1 - 2 minutes after the 3'rd set before moving to the second FSP + FBE?

This is the closest one you had . If you want to follow Coach's exact WOD then it would be:

[Embedded FSP-->rest 10-20s-->FBE-->Rest 1-2 min] x 3

This being for each set of FSP/FBE.

Here Slizzardman and Cole discuss this as well as different programming depending on goals.

viewtopic.php?f=12&t=4828&start=15

Thanks for the link. It explained perfectly

FSP Pre-req WU

Shoulder routine

Did: 3 giant sets of:

Adv FS + 5 False grip pull ups with 5 Russian dips (partials)

Tuck BL + 5 Windshield wipers

L-hang + 5 Body levers