WOD - 090421

Perform:

3 sets of XR L-sit, press to shoulder stand, lower to XR L-sit, press to shoulder stand, forward roll to MU, forward roll to MU, 2 Bulgarian Dips, forward roll to 2 Yewkis, BL, FL.

3x5 Reverse Cranks

Finish the workout with 2x10 Wall Extensions.

notes:

1) Complete all 3 sets of the ring strength series prior to beginning the Reverse Cranks.

2) Rest at least 3-5 minutes between ring strength sets.

3) Rest at least 2 minutes between the Reverse Cranks sets.

4) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.

Yours in Fitness,

Coach Sommer

3 sets:

some kind of MU - support - press to shoulder stand (feet on straps)- support - forward roll to FL (advanced tuck) - pull out to BL (advanced tuck)

3x4 reverse cranks (hold tuck BL for 2 seconds)

- 4 minutes of rest between sets of ring strength series

- 3 minutes of rest between reverse cranks

- my MU variation: I grasp the rings with a false grip, my feet are behind me on the floor while my body is hanging in a "C-shape". Then I pull up and press up to support.

finished with 2x10 wall extensions

GREAT WORKOUT!!! I love ring-training

Perform:

3 sets of XR L-sit, press to shoulder stand (sort of a tuck planche with bent arms), lower to XR L-sit, press to shoulder stand (sort of a tuck planche with bent arms), forward roll to MU (1st round did MU afterwards did high pull low dip and transition), forward roll to MU (high pull low dip and transition), 2 Bulgarian Dips, forward roll to 2 Yewkis (on bar with heavy pike) , BL, FL (advanced tuck)

no rolls

3x5 Reverse Cranks pretty weak

Finish the workout with 2x10 Wall Extensions.

I had to post late because of my schedule this week. But i got in for classes and did it before. My MU has suffered due to me not using it for so long. I did the L sit to shoulderstand to L sit to SS to forward roll to MU and just couldn't do it. So i could've struggled thru more sets of dissapointment and pain but i decided to pop 4 pain pills and work on my muscle up transition instead. My arms were on fire and i almost didn't get thru the boys classes. But i think it was time better spent. At the end i did:

3x5 Cranks (my wrist cannot support my full back lever so i did the opposite)

1x10 wall extensions