WOD - 090724

Complete the following:

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

5x15 second XR Strap HS

Finish the workout with 2x10 Wall Extensions

notes:

1) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition

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

3) Do not rest during the Ring strength series.

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

5) Complete all three ring strength sets prior to beginning the XR Strap HS.

6) To perform XR Strap HS drop your Xtreme Rings down to 6â€-8†from the ground. Now kick up into a handstand widely straddling your legs so that they wrap around the straps. Straighten and lock your arms as much as possible and begin timing your HS.

7) The XR Strap HS can be made much more physically demanding by placing your feet along the inside of the straps rather than wrapping your legs around the straps.

i've done it, but i supose that you have to mantain the false grip, in order to be able to do the second MU. That's was difficult after the backward to BL and after 30 secs of BL and FL with false grip (i always do those with normal grip).

Anyway i read de WOD at work, so i forgot the bulgarian dip when training at gym. :?

HI Serotonin

Is there a gymnastics gym in Mallorca? Where is it? In Palma?