WOD - 120702

Complete 3 sets of each:

1 Embedded BL + 5 Tempo XR Bulgarian Rows

1 Embedded PL + 5 Tempo XR Bulgarian Pushups

1 Embedded FL + 5 Tempo HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Row/Pushup 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 423 for the basic strength sets. For the XR Bulgarian Pushups, this equates to a 4 second descent, followed by a 2 second pause at the bottom with the feet elevated, then a 3 second ascent.

6) Be sure to use a full ROM during the XR Bulgarian Rows.

7) Focus on maintaining completely locked, straight elbows at all times during the PL with the hips at shoulder height. You may adjust the position of the body as necessary.

8 ) If XR Bulgarian Pushups are too difficult, scale down to a more appropriate pushup variation.

9) If HLL are too easy, increase the intensity by adding weight at the ankles.

10) DO NOT skip the Bridge Wall Walks at the end of the Workout.

3 sets of each:

15s Lsit Hang 90/90 + Tempo HLL(90/90) (4+1,4+1,4+1)

15s GH foot assist + Tempo XR Rows(Standing) (5,5,5)

15s Lsit 90/90 + Tempo Floor Pushups (5,5,4+1)

10 BWW(just a light touch on the wall)

Notes: Even putting the HLL first, still had to do them broken sets(4+1) due to forearms. Rows felt really good, GH very heavy on the foot assist as I haven't done them in a while. Lsit very hard, Pushups also very rough w/ a broken last set of 4+1.

Did the Hll with 5 lbs next time ill do with less was bending kness in the last set.

Bulgarian is so fun

3x

BL (tuck) + 5 tempo rows

PL + 5 tempo pushups(no XR)

FL + 5 tempo HLL

2x5 bridge wall walks

Completed 3 sets of each:

Support -> SS -> Support -> Backwards roll to BL tuck - 5 tempo Bulgarian Rows

Planche Lean - 5 tempo Bulgarian Push Ups

Support -> Negative Muscle Up -> GH -> FL tuck - 5 HLL

*NOTES*

Almost ate crap doing one of the SS hahah. I was doing them in a power rack and my feet hit the pull up bars on the backside, was not expecting that.

Bulgarian Rows were somewhat between regular rows and bulgarian. Definitely very tough pulling them apart. Feet slightly elevated.

Bulgarian Push Ups were hard, but fun. The first set I did 3 normal ones, but felt they were too easy so I started extending my arms out for Bulgarian ones. I still need to work on extending them a little bit further.

HLL are always super hard. My core is so weak...I need to work on that.