WOD - 090623

Perform the following:

3 sets of MU, Bulgarian Dip, roll back to BL, pullout to FL, MU, Bulgarian Dip, roll back to BL, pullout to FL

3x15 seconds XR Support Position

Finish the workout with 2x10 Wall Extensions.

notes:

1) Complete all 3 sets of the ring strength series prior to beginning the XR Support Position sets.

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

3) Rest at least 2 minutes between the XR Support Position sets.

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) Click for a list of the GB WOD acronyms.

Coach Sommer,

Regarding 3x15sec XR Support Position:

Progressions would be support, L-sit, press to HS, etc, etc?

regards,

jason

jason said:

Regarding 3x15sec XR Support Position: progressions would be support, L-sit, press to HS, etc, etc?

Yes, that is correct. If you have already mastered the XR Support Position, you may substitute a more advanced support position.

Yours in Fitness,

Coach Sommer

Coach Sommer,

Criteria for mastery of Support Position (as well as subsequent) would be 45-degree (or greater) turn-out, straps off shoulders, shoulders out of ears, and no/minimal shaking for 15 seconds?

Regards,

jason

Jason said:

Criteria for mastery of Support Position (as well as subsequent) would be 45-degree (or greater) turn-out, straps off shoulders, shoulders out of ears, and no/minimal shaking for 15 seconds?

Yes, in addition to the rings being pressed out away from the hips and changing minimal shaking to no shaking whatsoever.

Yours in Fitness,

Coach Sommer

Thanks, Coach Sommer.

best,

jason

Perform the following:

3 sets of MU, Bulgarian Dip, roll back to BL, pullout to FL, MU, Bulgarian Dip, roll back to BL, pullout to FL

On each set I got the first MU and would fail in the transition. I would just reset in a lowered dip position and continue on. The last set was really ugly. Each set I did a full BL and a advanced tuck FL. The pull out was more piked than a straight pull out though.

3x15 seconds XR Support Position

Finish the workout with 2x10 Wall Extensions

squat 3 x 5 225 275 295