WOD - 090525

[Coach Sommer]

The first Gymnastics Bodies Seminar

Complete 3 sets each of:
1 Embedded BL + 5 Reverse Yewkis
1 Embedded PL + 5 Russian Dips
1 Embedded FL + 4 Windshield Wipers

Finish the workout with 10 Bridge Wall Walks

notes:
1) Warm-up by performing 2-3 easier Curl/Dip 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) Choose an embedded static strength variation that allows you to hold for a minimum of 5 seconds per rep. Strive to reach a 15 second static hold.
3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
4) If necessary, add weight to make any of the exercises challenging for the recommended repetition range.
5) DO NOT skip the Bridge Wall Walks at the end of the Workout.

[Blairbob]

Cool, it looks like Scotty from CF in Portland was there. *sigh*.

[cdx]

Would love to go to one of these seminars. Do you plan to do one in Europe?

[panos]

oh, that would be very very nice! I would definitely consider attending a Coach Sommer's seminar held on European ground!!

[heinrich]

Anywhere in Europe would be perfect

[mr jones]

sorry, but i don't know what reverse yewkis and russian dips are

[heinrich]

Hallo mr jones!

Reverse yewkis are a curl variation: from inverted hang lower to endposition of a yewki (tuck, flat back or whatever), than back to inverted. (BtGB page 104)
Inverted chin-ups are a lighter version from the same family of movements.

Russian dips: you start in a position from which you do chicken-wing dip (hands on PB and upperarms on PB) and then do a dip.
Its like the transition of a muscle-up followed by a dip on PB. (BtGB page 70)

Go get THE BOOK it's worth it! It helps to understand the structure of these wonderful WOD's and you get to know how to adjust the WOD's to your current capabilities.

Have fun!

[heinrich]

here they are: russian dips! (second variation in the video)

http://tinypic.com/usermedia.php?uo=YVY ... Kxqw%3D%3D

[heinrich]

We did this one today:

3 giantsets each:
8 sec BL (flat back) + 5 reverse yewkis
10 sec PL on rings (frog stand) + 3 ring-dips
7 sec FL (flat back) + HLL circular (3 in each direction)

finished with 10 bridge wall walks


We had to substitute the russian dips because we suck at the transition
Frogstands on rings needed assistance in the way that someone was holding the straps to reduce the swinging of the rings. We just tried a new variation.

Great workout! "Giants" rule