WOD - 090522

Perform the following:

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

Rest 3-5 minutes

3 Wall HS cycles

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) Notice the continued emphasis on developing support strength.

4) Complete all three ring strength sets prior to beginning the Wall HS cycles.

5) 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.

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

7) Perform each Wall HS cycle as 30 sec of work followed by 90 seconds of rest.

Coach what do you mean wall hs CYCLE??

Coach what do you mean wall hs CYCLE??

In this instance, a cycle of Wall HS is composed of 30 seconds of Wall HS work followed by a 90 second rest period; this would constitute one cycle. Immediately after the rest period ends, begin the next cycle. Continue in this fashion until all three cycles are complete.

During the 30 seconds of Wall HS strive to make the body as tall and as tight as possible for the entire 30 seconds. Everything, from toes to calves to glutes to arms to shoulders, should be maximally contracted.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

7) Perform each Wall HS cycle as 30 sec of work followed by 90 seconds of rest.

so i think its 3x 30s of handstand work with 90 seconds of rest in between each 30s

edit: coach beat me lol

I can't remember doing holds for this long before. Any particular reason for the change? I overestimated what I could do across 3 sets and had to adjust from set to set consider.ably

Perform the following:

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

1st set 1 MU good 1 MU ugly. BL straddle FL sort of advanced tuck

2nd set 1 MU ugly 1 high pull low dip and transition BL 1 straddle 1 1/2 straddle 1/2 tuck FL mostly tuck

3rd set 2 high pull low dip and transition BL and FL a weird tuck

Rest 3-5 minutes

3 Wall HS cycles 30 on 45 off

Finish the workout with 2x10 Wall Extensions