WOD - 090814

Perform the following:

3 sets of: 15 second XR Support Hold, MU, 15 sec XR L-sit, MU, roll backward to one Tick Tock

Rest 3-5 minutes

3x15 sec XR Strap HS

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 XR Strap HS.

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 variation that you are capable of using for the Tick Tock.

6) See WOD 090731 for additional information on the XR Strap HS.

Hey Coach,

Is there an assumed MU at the beginning of these ring series workouts? Thanks

xx

Coach Sommer said:

Perform the following:

3 sets of: 15 second XR Support Hold, MU, 15 sec XR L-sit, MU, roll backward to one Tick Tock

Rest 3-5 minutes

3x15 sec XR Strap HS

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 XR Strap HS.

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 variation that you are capable of using for the Tick Tock.

6) See WOD 090731 for additional information on the XR Strap HS.

No, in this instance the ring strength series is beginning from on top of the rings with the MU beginning and ending in a support position.

Yours in Fitness,

Coach Sommer