WOD - 120910

K7DaRCQh0lY

Complete four rounds:

2 Cast Wall Walks

3 XR Strap HSPU

2 Cast Wall Walks

5 XR Dips to L-sit

2 Cast Wall Walks

7 XR PPP

Finish with 2x10 Wrist Pushups

notes:

1) Note that for today’s GB WOD, perform 2 Cast Wall Walks in between each of the assigned FBEs.

2) If 2 Cast Wall Walks are too easy, you may increase the number of repetitions up to 4 or you may also substitute the most challenging STRAIGHT-ARM Press HS variation that you are capable of performing for 2 repetitions.

3) During the XR Strap HSPU be conscientious in completely locking the elbows and turning the rings out at the top of each repetition.

4) XR Dips to L-sit are done by performing a regular XR Dip with the legs hanging down and then simply adding an L-sit at the top of each dip. Be sure to lock and extend the elbows properly during the XR L-sit portion of the dips.

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

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

I've found the collection of  WOD's recorded by other members really useful in trying to work out how to scale properly. I'm going to record my efforts here too in the hope that they may also be of some use to another beginner like myself at some point.

Shoulders and triceps still reeling from the last session, but here goes...

Mobility warmup: 10mins. Wall wrist pushups: 1x10

Pre-FSP's: 3x20s (F.Plank, R.Plank, Arch hold, Support); 4x15s (Hollow hold); 2x45s (chin grip d.hang)

30s between sets. 60s between exercises. Time= 18:15

Four rounds:

2 Cast Wall Walks

3 box HeSPU

2 Cast Wall Walks

5 PB dips (chair backs; no L-sit)

2 Cast Wall Walks

7 Floor PPP

30s between exercises. 3mins between rounds.

Time= 32:30

2x10  Wall wrist pushups.Shoulder dislocates 1x10. Gentle stretching.

Total time: 1hr 10m

- Limit session. Did not reach pure muscle failure, but was loosing form (PPP particularly) towards the end, so still failure I would say. Needed a little more scaling back.

- Cast wall walks were the limiting factor. Found these v.tiring on the shoulders. Without them, session would (probably) have been easy.

- Was going to use wall HeSPU, but v.glad I didn't. Box version perhaps a little too easy, but that was ok as other movements a little too hard!

- Dips just ok, though omitted the L-sit. Awkward using chair backs- not flat or particularly stable.

- Floor PPP ok. Losing shape rounds 3/4. Bul. ring PU's prob a better scaling choice.

- Generally not a bad scaling effort as I did finish the session as intended.

Off to the shops now. I won't be buying anything over head height...