WOD - 120117

Complete four rounds:

2 L-sit press to Tuck PL

7 Wall PL Pushups

2 L-sit press to Tuck PL

5 Korean Dips

2 L-sit press to Tuck PL

3 HSPU

Finish with 2x10 Wrist Pushups

notes:

1) Note that for today’s GB WOD, you will be performing 2 L-sit press to Tuck PL on parallets in between each of the assigned FBEs. If you do not have parallets, possible substitutions include kettlebells, dumbbells or pushup bars.

2) To perform the L-sit press to Tuck PL begin with a 3 sec L-sit and then with straight arms press up into a 3 sec Tuck PL, lower down back to the L-sit position to complete the repetition.

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

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

Very good workout! Thanks Coach!

General WU

Wrist Routine

FSP Pre-req WU

WOD: 4 rounds/rx'd rests

2 L-sit press to Tuck PL(as far into as possible)

7 XR Pushups

2 L-sit press to Tuck PL

5 Chair Dips(Last set broken/4,2...still had foot assist ascent for those last 2)

2 L-sit press to Tuck PL

3 Pike Pushups (49in from wall)

2x10 Wrist Pushups on knees

Notes:

-Very tough. Pre-reqs felt eh. XR Pushups hard, but only really shaky during end of last set. Dips very rough. Pike Pushups could have probably went a little harder.

Yesterday (tuesday) I had to delay the workout as I was smoked from Monday WOD + evening at the gymnastic gym performing high bar and parallel bar swings + Rings shoulder stand + rope climbing+ handstands... Yep I forced a bit too much but was fun .

I ended doing some , easy 15min running, strength leg day( squats , glute ham rise, and overhead lunges ).

today (wednesday ) 4X:

- 2 Lsit to tuck planche

-7 regular pushups

- 2 Lsit to tuck planche

-5 legs on ground dips (to be able to finish with good form)

- 2 Lsit to tuck planche

-3 dumbbell press (2x 12kgs) full rom

2x 10 wrist push ups.

FSP Pre-req WU

Did 4 rounds (rest as Rx´d):

2 Lsit to tuck planche

7 XR Push ups

2 Lsit to tuck planche

5 PB Dips

2 Lsit to tuck planche

3 HeSPU negatives

Finished with 2 x10 Wrist pushups

did this one in 20 min right before work after classes

4 rds:

2 lsit press to tuck PL

7 wall PL PU

2 lsit press to tuck PL

5 Korean Dips

2 lsit press to tuck PL

3 HeSPU

2x10 wrist pushups

-PL got worse and worse; by 4th round, i wouldnt even consider it a PL so I was trying to press up into a straight arm frogstand

-i tell ya, PL is a weird move; ive progressed at nearly everything except PL lol

Can anyone chime in here with and answer to my question. On the L-sit to planche does it have to be tuck planche?? Can it be advance frog stand instead?? I haven't world up to the tuck planche yet. I can only hold my advance froggy for 40 seconds. Should it be time to move on to TP??

adrianc714 said:

Can anyone chime in here with and answer to my question. On the L-sit to planche does it have to be tuck planche?? Can it be advance frog stand instead?? I haven't world up to the tuck planche yet. I can only hold my advance froggy for 40 seconds. Should it be time to move on to TP??

I think you should be fine with pressing from L to advanced frog stand if that's what you're up to as far as PL progressions are concerned. If there's any trouble with the press, you could even just spend a little time holding the moves (L-sit, and frog stand) for a couple of seconds each, separately. Whatever you can manage to do consistently.