WOD - 090915

Complete the following:

3 sets of: 15 sec XR Support Hold, Bulgarian Dip, MU, 15 sec XR Support Hold, Bulgarian Dip, 1/2 MU, Front Pull, BL, FL, lower to hang

3x15 sec XR Strap HS

Finish the workout with 2x10 Wall Extensions.

notes:

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

2) Do not rest during the Ring strength series.

3) Rest at least 3-5 minutes between ring strength 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) 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

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

Curious, is a 1/2 MU, where you do a pullup+transition , but no dip?

Also , should we be fluid in all these movements. For example, with the front pull, followed by bl, followed by fl. The book describes the front pull as pulling to inverted and then back to hang. should we instead be doing pulling to inverted, and then from there go straight to bl? or should we go back to hang and then go to bl? And from bl, should we use straight body to go to fl?

Lastly, how long should we hold our statics?

Thanks

Statics in a ring strength series should be held 3 seconds unless otherwise specified.

Yes, the movements in the series should flow together. Thus the 1/2 MU refers to lowers down from the support through the transition to a straight arm hang, from there perform the front pull to inverted hang and from there go to the lever work.

Yours in Fitness,

Coach Sommer

I'm glad that I'm not the only one a little confused. I was wondering about transitions between movements myself particularly the transition between Bulgarian Dip and MU (Bulgarian Dip ending back in XR hold), the second question I had about this WOD was the 1/2 MU question answered earlier. As a layman parts of the exercise tranditioning and how to create on fluid sequence from them can be a little confusing. Are there any videos on the BtGB website of the phrases of movements or transitions to help understand the WOD more easily coach?

The following essays should help in understanding how to perform a ring strength series:

Basic Ring Strength 1

Basic Ring Strength 2

Basic Ring Strength 3

Yours in Fitness,

Coach Sommer

Thank you Coach