WOD - 121008

Perform the following:

3x5 Weighted RLL

3x10 Weighted SLS

3x5 Weighted Arch-ups

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) This workout should be performed as a modified giant set. To this end perform the Weighted RLL then rest 60 sec, perform the Weighted SLS (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, finally perform the Weighted Arch-ups and then rest 5 minutes before beginning the next modified giant set.

2) Alternate legs on each repetition of SLS.

3) Add as much weight as possible (using dumbbells, vest or weight plates) to all of today’s exercises so that they are very challenging for the RX’d ten reps. Be meticulous in using a full ROM with a moderate tempo.

Session Length: 40mins

Pre-FSP's: Plank; Reverse plank; Hollow hold; Arch hold; Parallel Bar support; Chin up grip dead hang

30s between holds; 2:00 between rounds. Time.= 13:30

3x5 HeS RLL

3x10 SLS + 10kg

3x10 Kettlebell swing (40kg)

60s between exercises/5 mins between rounds

Time= 24:35

- Weak session for leg components. SLS not strong at all. Added +10kg last session- BW was a challenge this time. Maybe due to proximity of dynamic legs session?

- Subbed KB swings for archups. Movement felt fatigued rather than crisp.

- HeS RLL starting to feel stronger and smoother though.