WOD - 120227

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Complete 3 sets of each:

1 Embedded BL + 5 FL Pulls

1 Embedded L-sit + 5 Tempo Dip to Tuck PL

1 Embedded FL + 5 Tempo HLL

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 234 for the first and third FBEs. As such, for the HLL the breakdown of the tempo will be a 2 second ascent, followed by a 3 second pause at the top, then a controlled 4 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.

On a quick side note...

Since I've moved with my brother and sister in law, my niece who is a year and a half always likes to watch me exercise. She's very strong for her age.

Today she came and grabbed my rings and held herself in a dead hang for a solid 20 seconds and squirmed for the last five seconds.totalling 25 seconds.

What age do children get involved into gymnastics?

Dynamic warm up

Pre fsps

Ido shoulder routines

Complete 2 rounds of

1 embedded GH + 5 front lever pulls/skin the cats

1 embedded l sit low + 5 dips

1 frog stand + 5 tempo HLL

**notes**

FL pulls and skin the cats were brutal. They made my dips suffer drastically. I had a hard time finishing five reps.the second set I only did four reps.

I waited 30 minutes then did 1x5 Bulgarian dips and was able to do that much easier. I guess it really was the FL pulls/skim the cats that made me weak.

General WU

Wrist Routine

FSP Pre-req WU

WOD:

15s German Hang/3 Tempo Rows([degrees]160[/degrees]), 3 Tempo Pulls(4 pallet band)

15s L-sit Bent/5 Tempo Dips(2 full, 3 Foot assist on ascent, no tuck PL)

15s L-sit Hang(90/90)/5 Tempo HLL(90/90)

10 BWW(5,5)

Notes:

-Forearms/grip killed today. HLL last 2 sets were very rough...then slightly behind in toughness came tempo dips, pulls, and rows.

3 Rounds

1 Embedded BL Tuck + 5 FL Tuck Pulls

1 Embedded L-sit + 5 Tempo Dips

1 Embedded FL Flat Tuck + 5 Tempo HLL

10 Bridge Wall Walk

Vincearoo said:

What age do children get involved into gymnastics?

Our daughter is about 1.5 and she's in a parent/kid class. It's just about getting used to the equipment/having fun in the beginning...the earlier the better.

TANSTAAFL said:

Our daughter is about 1.5 and she's in a parent/kid class. It's just about getting used to the equipment/having fun in the beginning...the earlier the better.

Great!! My daughter is almost 4 and she started with 3! She´s really enjoying her classes and she learned quite a few things!! Is there a kid on this planet that wouldn´t like to practice gymnastics when he/she sees his/her father doing wall HS??

Definitely. The only problem we've had so far is keeping myself off the equipment as it's the only chance I have to use real, live gymnastics apparatuses .

Haha! Congrat for keeping yourself off the equipment..I couldn´t so they probably think of me as crazy ambitious parent

FSP prereq WU + 1 min wall HS (3x20 sec)

Scapula mobilization routine

WOD: 15 sec of Tuck BL + 5 Pullovers (5 in 1st round, 3 in 2nd and 3rd round)

15 sec of L-sit + 5 Tempo Dips to Tuck PL (only 5 Dips in last round)

15 sec of L-hang + 5 Tempo HLL (4 in the last round)

Finished with some Bridge work (feet put higher), and 30 sec of Wall HS..later during the day I did 4x15 sec Wall HS and some False grip Dead hangs (assisted with feet)..

notes: Very hard WOD today..