WOD - 090602

Perform the following:

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

rest 3-5 minutes

3 XR Strap HS cycles

Finish the workout with 10 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 XR Strap HS.

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 XR Strap HS cycle as 30 sec of work followed by 90 seconds of rest. See GB WOD 090529 for additional details on XR Strap HS.

Any particular reason for the extra support work? And should my FL be stalling so much compared to my BL? I am all the way to a full BL but still only managed an advanced tuck on the FL which is where I started more or less. Plus should I see such a drop off when doing these holds for longer periods?

Perform the following:

1st set did a muslce up and a muscle up with a failed transition. The rest of the way did high pulls and low dips with a transition

did advanced tuck for BL and tuck for FL

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

rest 3-5 minutes

3 XR Strap HS cycles

Finish the workout with 10 Wall Extensions

Front lever is a lot harder than Back Lever.

Your quick mastery of getting to a straight body Back Lever shows that is was more a function of skill and adaptation than strength.

I performed yesterday:

1) 3 sets of:

MU (jumping) - 15 sec support hold (rings in neutral position) - MU (jumping) - 15 sec support hold - 15 sec BL (tuck) - 15 sec FL (tuck)

(I had to skip the second BL/FL because I lost so much strength with the support hold)

2) 3 cycles of HS on parallettes (1 cycle = 30 sec of work followed by 45 sec of rest)

3) finished with 2x10 wall extensions

Any particular reason for the extra support work?

Mastering the support position is essential for eventually progressing onward toward more advanced ring strength elements.

Yours in Fitness,

Coach Sommer

This WOD kills me, after the first support the transition from locked elbows to the negative muscle up is hard, and the second muscle up is really hard. The second support is like hell :twisted: .My strength goes to nothing for back and front lever (tucked) and just the first 15 seconds of each (skiped the second 15 seconds of BL FL). 3 rounds althoug the 15 seconds turned into 10 seconds :oops:

This WOD is 1:30 minutes of total time for every static position which is a lot and just the first 30 seconds of support (with a nice rest in form of muscle up ) really wipe me out.

Anyway great WOD :wink: