WOD - 120102

Complete four rounds:

2 Cast Wall Walks

3 XR Strap HSPU

2 Cast Wall Walks

5 XR Dips to L-sit

2 Cast Wall Walks

7 XR PMP Plus

Finish with 2x10 Wrist Pushups

notes:

1) Note that for today’s GB WOD, perform 2 Cast Wall Walks in between each of the assigned FBEs.

2) If 2 Cast Wall Walks are too easy, you may increase the number of repetitions up to 4 or you may also substitute the most challenging STRAIGHT-ARM Press HS variation that you are capable of performing for 2 repetitions.

3) During the XR Strap HSPU be conscientious in completely locking the elbows and turning the rings out at the top of each repetition.

4) XR Dips to L-sit are done by performing a regular XR Dip with the legs hanging down and then simply adding an L-sit at the top of each dip. Be sure to lock and extend the elbows properly during the XR L-sit portion of the dips.

5) Rest 30 seconds between exercises and 2-3 minutes between rounds.

6) Scale the movements as necessary to allow the correct repetition range to be performed for a given movement.

Happy 2012 to all the community!

i see we are starting the year with a pretty intensive workout!

all the best

Paolo

polmod said:

i see we are starting the year with a pretty intensive workout!

Ha, I definitely agree, but at the same time I must point out, IMHO, that almost every WOD is crazy intensive...this one just so happens to fall concurrent w/ the new year

General WU

Wrist Routine

FSP Pre-req WU

WOD: 4 rounds/rx'd rests

2 Cast Wall Walks = 25ft/36 steps Plank walks, feet slightly above hips(Back and forth Living room)

3 XR Strap HSPU = 3 Pike push ups on floor(As vertical as I could get with feet on the floor)

2 Cast Wall Walks = " "

5 XR Dips to L-sit = 5 Chair dips to L-sit

2 Cast Wall Walks = " "

7 XR PMP Plus = 7 XRPush ups

2x10 Wrist Pushups(knees)

Notes:

-Very happy and surprised I could do 5 chair dips to l-sit as well as XR Push ups up to round 3,let along all 4. The last round was to failure on both FBE, all perfect reps still.

-Scaling the CWW to Plank walks is immensely helpful. It is amazing how much doing actual CWW(even scaled down to 1) destroyed my ability to do much of anything else, esp. in Dynamic Push WOD's.

-Still feeling amazing...I'm not gonna question it, but I literally feel like I've been sick for a year, and now no longer.

FSP Pre-req WU

Shoulder routine

Did 4 rounds (rest as rx´d):

2 CWW

3 HeSPU (partials - lowering only few inches)

2 CWW

5 PB Dips to L-sit

2 CWW

7 XR Push ups (did only 6 in last round)

notes: great workout, I just love when WOD adresses to my weaknesses (CWW, HS etc.)!