WOD - 120312

Perform the following:

3x10 Weighted SLS

3x5 NLC

3x6 Circular Arch-ups

3x60m Backward Sled Sprint

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) This workout should be performed as a modified giant set. To this end perform the Weighted SLS (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, perform the NLC then rest 60 sec, perform 6 Circular Arch-ups then rest 60 sec (alternate direction here for each rep), finally perform the sled/tire sprints and then rest 5 minutes before beginning the next modified giant set.

2) Add as much weight as possible to both the SLS and Circular Arch-ups. Do not be afraid to challenge yourself here; holding a 45lb plate during the SLS is not unreasonable for stronger athletes.

3) Be meticulous in using ONLY just enough assistance from the arms to complete each rep of the NLC.

4) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. The Backward Sled Sprints are the primary focus of this GB WOD and should be approached very aggressively.

5) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.

3X

-5 44kg back squat (I think I can go up to 46, defenitely I´ve been neglecting the squat a bit)

-5 NLC

-circular arch-ups with 20 kg

-10 explosive leg extension (worst substitution possible I know...) with 30kgs.

3x20sec paralettes straddle L sit with bent legs.

General WU

Wrist Routine

FSP Pre-req Testing

WOD:3 sets each/rx'd rests

10 Unweighted SLS

5 Half GHR

6 Supine Wipers(10lbs)

60m Backward Sprint(Sled only, alt. sleight decline/incline)

4x15 Straddle L-Bent

Standard Leg Day Stretching.

Notes:

-Everything was hard, but good except for the backward sprint which quickly turned into a jog(esp. on the incline). Was debating on doing this unweighted after the 1st round to get more of the sprint aspect, but alas...I did otherwise.

-FSP Pre req testing today:Plank and Hollow hold today...not happy with hollow(basically no progress), will post all results on log and in a new post when finished at the end of the week.

3 rounds

10 SLS (holding 1 pood KB, or 36lbs) outstretched leg not straight

6 NLC (some arm assistance)

6 circ arch ups (holding KB mid body)

12 backward sprints with 40lb weight vest on, and pulling on resistance bands wrapped around door (raining outside)

finish with 3x20sec straddle L on pullup bar on floor

3x10 Weighted Backoack, all books, 4 vans. Last round weightless.

3x5 NLC

3x6 Circular Arch-ups

3x~80m Weighted sprint. Last round weightless.

60 seconds total Straddle-L bent.

Coach,

When you do 60 sec of aggregate work of some exercise, i.e. any static hold (like L straddle), how much time do you allow to rest in between?

Performed the following:

3x10 SLS (holding onto strap for balance and slight pull)

3x5 NLC (no weight)

3x6 half GHR [NLC to slight incline, then bend forward and back - I have no partner/equp for arch-ups]

3x150m Treadmill sprint [12 incline / 9 km] (no weight)

Straddle L on parallel bars bent, 60" total work