WOD - 120522

Complete four rounds:

2 L-sit press to Tuck PL

7 HeSPU

2 L-sit press to Tuck PL

5 Korean Dips

2 L-sit press to Tuck PL

3 Wall PL Pushups

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.

this one really killed me... :twisted:

Static Hold WU:

60 sec total middle front hold straddle L (8 sets of 8 sec)

60 sec total freestanding HS (2 sets of 30 sec)

WOD

4 rounds:

2 L-sit press to tuck PL

7 HeSPU

2 L-sit press to tuck PL

5 XR Dips (no equipment for korean dips)

2 L-sit press to tuck PL

3 Wall PL pushups

finished with 2 x 10 wrist pushups

-rested 30 sec bet exercises and 2 min bet rounds

-after 2nd round, my L-sit press to tuck PL became L-sit press to advanced frog stand PL lol (PL is my weakest link)

-also in my 3rd and 4th rounds, I performed 5 + 2 HeSPU instead of a set of 7

-was fun, good luck everyone!

polmod said:

this one really killed me... :twisted:

Me too! It's been a while since we've had one like this; I was really feeling it in my elbows towards the end! I find that the volume of on these four round days really sneaks up on you by the last round.

Is it ok to to Korean dips on rings? There's no bar low enough in the gym I go to to do them on. The rings seems to work, although my arms were pressing on the straps quite hard.

Is it ok to to Korean dips on rings?

No. That defeats the purpose of the Korean dips.

Yours in Fitness,

Coach Sommer

Well alright then.

Hi

Coach

i have been doing your wod for 2 months now.

My question is with Korean dips.

The grip on the bar can be done in both direction witch do you prefer?

I think it's easier to do it with the knuckles turning backwards.

I visit this page more than Facebook keep it up.

Sorry for bad English.