WOD - 120105

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Complete 3 sets of each:

1 Embedded BL + 5 Tempo FL Pulls

1 Embedded L-sit + 5 Chest Roll to HeS

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 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 242 for the first and third FBEs. As such, for the L-sit Lifts the breakdown of the tempo will be a 2 second ascent, followed by a 4 second pause at the top, then a controlled 2 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.

just a quick question, what does embedded mean? i looked in the book, but missed it if it is in there and also searched the forms and got to page 15 or so with no luck and figured that this would be the best way. from what it looked to be saying on the form is its a 15 sec static hold, but i have seen you say simply that before so i don't think that's it. thank you for the help.

General WU

Wrist Routine

FSP Pre-req WU

WOD: 3 sets of each/rx'd rests

1 Embedded BL + 5 Tempo FL Pulls = 15s German Hang + 3 Tempo Pulls(2 bands last set)/3 Tempo Rows([degrees]145[/degrees])

1 Embedded L-sit + 5 Chest Roll to HeS = 15s L-sit(90/90) + 3 Tempo Pike Pushups/3 tempo XR Pushups

1 Embedded FL + 5 Tempo L-sit Lifts = 15s L-sit Hang(90/90) + 5 Tempo Tuck V-ups

Yes, Ok...I skipped the BWW. I am however, going to laser tag tonight and there are a lot of movements similar to them, so I didn't want to kill myself for tomorrow.

Notes: Worked very hard today.

-Tried tuck FL Pulls just to see...got through 3 before scaling back. Even the 3 rows after the pulls were rough in the forearms...that top hold(esp. at 4s) is still getting me. Should have used the bands on all the pulls.

-Pike Pushups as vertical as possible w/ feet on ground.

-30s rests for sets of 3/3

-Also, probably should have shorted the tempos for at least some, as how I broke it up ended up being more TUT.

FSP Pre-req WU

Shoulder routine

Did 3 giant set:

15s Tuck BL + 3 Pullovers (very hard for me, not so much in pulling part, but getting my hips up and over the bar..couldn´t do more than 3 rep)

15s FX L-sit (in the last round I did PB low L-sit) + 5 SR Push-ups and 5 Box HeSPU

15s L-hang + 5 V-ups

notes: rain started to fall after 2nd round so I missed last round of Push ups, HeSPu, L-hang and V-ups ..so that was my de-loading I guess