Complete 3 sets each:
1 Embedded BL + 5 Tempo Reverse Yewkis
1 Embedded XR L-sit + 5 Tempo PL Dips
1 Embedded FL + 4 Tempo Tick Tocks
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier MPPu/MPPr 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) Focus on maintaining completely locked, straight elbows at all times during the XR L-sits. You may adjust the position of the legs as necessary.
5) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
6) Use a tempo of 224 for today’s FBEs. For the PL Dips, this equates to a 2 second ascent, followed by a 2 second pause at the bottom, then a 4 second descent.
7) For the Tick Tocks use a controlled descent of 4 seconds, hold for 1 second and then use a 2 second ascent. Each side of the Tick Tock will count as one repetition, so a complete Tick Tock will be two repetitions.
8 ) Add weight as necessary to the FBEs to make them challenging for 5 repetitions at the required tempo.
9) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.
10) DO NOT skip the Bridge Wall Walks at the end of the Workout.