A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots
A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots
Part A –
Not really an L Sit. Closer to a “capital R sit” or “cursive lower case q sit” – other than that, completed as prescribed with 115# for rows.
Part B –
Completely out of gas after 4th round of pull-ups. Need more experience to know how to appropriately scale. It looked so easy on paper!
Part A from the Performance WOD:
Weighted sup pull-ups: #10×4, #10×4, #15×3, #20×3.
L-sit off boxes: 15sec/15/10, 10secx5, 15secx3, 10secx6.
B) hands are thrashed, can’t do mu’s, didn’t want to rip further with kipping pull-ups.
8:57, #14 wall-ball. Pull-ups were (6 prone/ 3sup) (3 prone/2 sup/2prone/1sup/1prone) (3s/3p) (3s/3p). Wall-balls about 13/5.
C) strict hspu progression phase 1/day2: hs holds against wall. 90 secx2 facing the wall. 90secx2 facing away from wall. Any longer hold and my left elbow feels like it’s gonna explode!
To answer your question from yesterday about doing them before or after workouts….Mix it up! You might use them before on a day you are pressing as a gymnastics-based warm-up or after as supplemental work on a non-pressing day. Have fun! How are you going to measure your progress?
Thank you, I’ll mix it up! I’m going through the strict hspu progression phases that you posted a couple days ago, so i know I’m definitely going to progress! I think every week or so I’ll try a few full-depth deficit hspu’s (BEFORE the wod!) to see if I’m improving! I appreciate your help!
Stole a fun workout from another gym:
For time –
8 FS (70#), 8 PP, 8 pullups, 8 thrusters, 8 pullups, rest 3 min, 7 FS (80#), 7 PP, 7 pullups, 7 thrusters, 7 pullups
Finished both sets in 3:56 exactly, but had to do push-ups for second set bc I tore during the first set. Used a tiny band the first set bc my hands hurt. Shoulda done ring rows second set but didn’t want to take the time to set up the rings.
Gar the hand tear! Hope it’s not too bad.