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

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Magnum6
Magnum6
July 14, 2016 4:45 pm

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!

Leslie A
Leslie A
July 14, 2016 12:42 pm

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!

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Michele Vieux
July 14, 2016 12:56 pm
Reply to  Leslie A

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?

Leslie A
Leslie A
July 14, 2016 1:16 pm
Reply to  Michele Vieux

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!

Jessie Gardiner
Jessie Gardiner
July 14, 2016 3:35 am

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.

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Michele Vieux
July 14, 2016 8:45 am

Gar the hand tear! Hope it’s not too bad.

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