WOD - 120202

Complete four rounds:

2 Cast Wall Walks

3 XR HSPU

2 Cast Wall Walks

5 HeSPU

2 Cast Wall Walks

7 Box HeSPU

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 HSPU be conscientious in completely locking the elbows and turning the rings out at the top of each repetition.

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

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

4X

2 cast wall walks

3 14kg dumbbells press (28 kg total)

2 cww

5 23 kg barbell press (just to throw in some variation)

2 cww

7 box He press HS

2x10 wrist push ups

General WU

Wrist Routine

Pre-Req WU

WOD:4 rounds/rx'd rests

2x7 step forward/back Plank Walks, feet hip height

3 Box HeSPU Neg(3s)

2x7 step forward/back Plank Walks, feet hip height

5 Pike Pushups(49in)

2x7 step forward/back Plank Walks, feet hip height

7 Pike Pushups(2nd step)

2x10 Wrist Pushups(knees)

Notes:

-Felt good about my subs today. Everything seemed to be in order...not to say they are the best, or even preferred...but I will continue to think so until I know otherwise .

I am currently on the HeSPU variation (still not trying the "elevated" variation) but can do 5 consecutive HSPU. Quick question:

Is doing negative XR HSPU with feet supported on the straps a good approach to developing XR HSPU?

3runMX said:

I am currently on the HeSPU variation (still not trying the "elevated" variation) but can do 5 consecutive HSPU. Quick question:

Is doing negative XR HSPU with feet supported on the straps a good approach to developing XR HSPU?

I'm nowhere near that, but I would say yes. I know that strap supported is a step toward a free XR HS, so it would definitely follow suit.

WOD

4 rds:

2 Cast wall walks

2 Elevated HeSPU (approx. 4 in high)

2 Cast wall walks

5 HeSPU

2 Cast wall walks

7 Box HeSPU

2 and half min rest bet each rd; 30 sec rest in bet each exercise

Finished with 2 x 10 wrist pushups

Pre-Req WU

Ido´s Scapula mobilization routine

WOD: 4 rounds (rest as rx´d)

2 CWW (only 1 in last round)

3 HeSPU negatives

2 CWW

5 Military presses (barbell + 20kg)

2 CWW

7 HeSPU box

Finished with 1x10 Wrist push-ups