WOD - 120813

Complete 3 sets of each:

1 Embedded BL + 6 Tempo Assisted OAC (3 each arm)

1 Embedded PL + 5 Tempo PB HSPU

1 Embedded FL + 5 Tempo Body Levers

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Chin/HSPU 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 Assisted OACs, this equates to a 4 second ascent, followed by a 2 second pause at the top, then a 3 second descent. For each set perform 3 repetitions on the right arm and then switch to the left arm for 3 repetitions.

6) If PB HSPU are too difficult, scale down to a more appropriate HSPU or HeSPU variation.

7) Add weight to the ankles as necessary to make the Body Levers sufficiently challenging for the rx’d reps.

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

Hello. I've been wondering: if a workout like this contains FSP holds, should I skip my FSP part of the workout if my exercises overlap with the ones in the WOD?

Example: My FSP are Adv.tuck FL, Adv.tuck BL, adv.Frogstand.

I just do my statics as usual.

Prereqs:60s between all rounds today. Was feeling spent after this week of pushing it, so took back some time on plank and hollow.

3x50s-Plank,3x20s-arch,3x30s-sup,3x35s-hollow,3x40s-dead, 3x20 rev. Pl

WOD:

3 sets each:

15s GH(foot assist) + 5 Tempo Chins w/Orange band(5,5,3+2)

15s Lsit(90/90) + 5 Tempo Pike Pushups(3rd step)

15s Lsit Hang(90/90) + 5 Tempo Flat Tuck Body Levers

BWW x 10

Notes:

Since I did all these statics in yesterdays WOD as well, this was rough. Chins felt good, but had to break up the last set with tempo. Tried pike pushups on the floor, but no go with tempo so stuck with steps. Body Levers felt good but very hard...haven't done them in a while.

*Keep forgetting to ask about the tempo here...is it respective to whatever movement is first in the FBE(i.e. concentric in pulls, eccentric in push) or when Coach prescribes a tempo for the chins does that apply to all the FBE(i.e. first number goes to concentric for all, so the HSPU would be reversed? I hope that makes slightly more sense than it appears to .

*Still not sure pike pushups on the steps is the best sub for HSPU variation. Maybe even sacrificing POM(plane of motion) to work on something like FX pushups or foot supported dips as in line with Coach's 'Pushups before Dips before HSPU.

Zach Armijo said:

I have always used the tempo in relation to the first movement of the exercise as far as the number is concerned to start. So the OAC would be 4 sec up, where the HSPU would be 4 sec down to start.

Thanks much. I had been going back and forth with it over my WOD life. I'm sure it will be settled at the seminar, and I can't see it makes a huge amount of difference as long as your rotating through the different tempos.