WOD - 100129

Complete the following:

3 sets of: Basic Ring Strength 2

5x5 XR HS Power Downs

Finish the workout with 2x10 Wall Extensions.

notes:

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

2) Rest at least 2 minutes between the XR HS Power Down sets.

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

4) Add additional MU, Bulgarian Dips and Tick Tocks to the series as necessary to make the series challenging for your current strength level.

5) For XR HS Power Downs, adjust your XR down until they are between waist and chest high. Jump up into a HS. Stabilize yourself by using your legs on the straps. Now keeping your arms AND body as straight as possible, attempt to slowly lower yourself down to a XR Support Position. This is one rep.

I take it that in the HS power down the body would pass through planche and not pike down into the support?

Blairbob said:

I take it that in the HS power down the body would pass through planche and not pike down into the support?

Yes, that is correct.

How fast is this movement, on the power downs? I struggled with this over the weekend, and could not manage the descent.

Wolf with one Ear said:

How fast is this movement, on the power downs? I struggled with this over the weekend, and could not manage the descent.

This will be entirely dependent upon your current strength levels.

Done perfectly, XR HS Powerdowns should be a slow controlled descent executed with an extended straight body and locked arms. You may however find it necessary to temporarily modify either the speed of descent, the position of the body, the extension of the elbows or even all three!

Yours in Fitness,

Coach Sommer