WOD - 120622

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Complete four rounds:

2 L-sit press to Tuck PL

3 Hopping HeSPU

2 L-sit press to Tuck PL

5 Wheels

2 L-sit press to Tuck PL

7 Swinging Dips

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) If Hopping HeSPU are too demanding, scale them with an appropriate HSPU variation.

4) If Wheels are too difficult, select a more appropriate pushup variation.

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

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

What's the reason for doing rounds with static and dynamic/plyometric exercises in the same round? Is it for neural activation (like when you for example do bench press first och then immediately after doing some medicine ball chest passes)? Blend strength endurance and explosive training together? Time efficient?

I am not sure that the press from the L-sit to the tuck planche could be considered as a static. The static positions that are mentioned are the beginning and end of the movement, but the press is the focus. So the structure is more press, dynamic, press, dynamic, etc.

Wolf with one Ear said:

I am not sure that the press from the L-sit to the tuck planche could be considered as a static. The static positions that are mentioned are the beginning and end of the movement, but the press is the focus. So the structure is more press, dynamic, press, dynamic, etc.

3sec in the static position is static to me.

4x:

2 Lsit press to tuck PL (low)

3 explosive press 20kg

2 Lsit press to tuck PL

5 hopping push ups

2 Lsit press to tuck PL

7 hopping dips with feet on the ground (L sit) on high paralletes.

2x10 wrist puhsups