WOD - 090512

Perform the following:

3 sets of: MU, 15 sec XR Spt Position, MU, 15 sec XR Spt Position, 15 sec BL, 15 sec FL, 15 sec BL, 15 sec FL

3x5 Body Levers

Finish the workout with 2x10 Wall Extensions

notes:

1) Do not rest during the Ring Strength series.

2) You should however rest at least 3-5 minutes between ring strength sets.

3) Complete all three ring strength sets prior to beginning the Body Levers.

4) The XR Support Position is found on BtGB, pg. 73. Remember that the elbows should be completely straight with the rings turned out for the greatest strength gains.

5) Choose the most challenging BL & FL variations that you are capable of holding for 15 seconds.

6) Perform the Body Levers as slowly as possible.

Did :

3x Jumping Muscle-up, 15 sec support hold (rings turned out chest up straight arms straight etc), negative MU, Jumping Muscle-up, 15 sec support hold, negative muscle up, tuck BL(15), tuck FL(15), tuck BL(15), tuck FL(15)

5 min rests between sets

That felt like hell, was this workout to build more endurance and getting used to longer sets on the rings or something ?

Afterwards :

3x5 Body levers in adv tuck, as slow as possible. 2 min rest in between sets.

2x10 Wall Extensions

pfiuuu, that was hard, after the first 15 sec of support the next MU was like a 20 kg weighted MU, just imagine the rest :twisted: i had to do the FL in other separate set.

That was hard. i did the 3 rounds. It was relatively easy for the first 2. i even did a full BL and FL for the first set. then i quickly switched to advanced tuck. When i got to the last set i didn't even want to attempt the 2nd MU. So after a quick rest i hopped back up. and finished the GRUEling 15 seconds of front support with rings turned out. This was never difficult for me. But after 3 rounds it was a beast.

i ended with advanced tuck BL and FL.

then tucked BL and FL.

i had class so i had to abandon the body levers. i'll just tack them on to whatever i did tomorrow.

I ended with 10' depth jumps. That was scary, fun, challenging, and painful. I loved them.

10' ! Awesome. I was very cautious at 8'.

I only did the BL portion of this workout as rings still hurt. I'm gonna start adding in BL again with the beginning progressions ( as the straight body aggravates it as does 1/2 lay but not straddle ).

we're jumping off of the second story of our gym as part of a parkour demo on saturday. so 10' is good training.