WOD - 101008

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Perform the following:

3 sets of Basic Ring Strength 1

5x15 seconds FL

5x15 seconds XR L-sit

5x15 seconds BL

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 5 seconds.

3) Do not rest during the Ring strength series.

4) The Basic Ring Strength 1 essay link above provides you with options to consider for increasing the intensity of the series.

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

6) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.

7) Perform the static hold sets as a single giant set; perform a set of FL and then move immediately to the XR L-sit and then move immediately to the BL.

8 ) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.

Another good day! I rewarded myself with a nice big submarine! )

Warmup:

1500m Row

5 Russian Dips

2 Strict Muscle Ups

Fundamental Static Positions:

2 x 1 Straddle L (PB Low; 15s, 15s)

2 x 1 Planche (Frog; 30s, 30s)

2 x 1 Manna (MSH Low; 12s, 10s)

WOD:

4 x Ring Strength Series 1 (3 Strict Muscle Ups, Inverted Hang, Straddle Back Lever, German Hang, Pull to Inverted Hang, Front Lever Flat Tuck, Ground) Rest 5 mins.

5 Rounds:

15s Front Lever (Tuck)

15s XR L-Sit (Bent)

15s Back Lever (Flat Tuck)

rest 2 mins.

Finish with 2 x 10 Wall Extensions, 1 x 8 External Rotator Cuff (8#), 1 x 8 Powell Raises (8#), 1 x 8 Trap Raises (8#). Stretch.

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Todays WOD:

Warmup: Running and dynamic stretches

6x10sec tuck planche

WOD: 3 rounds of Basic ring strength 1 (2 MU, 2 full BL pull to inverted hang, 2 extended adv tuck FL)

5x15sec adv tuck FL holds (my lats were fried from yesterday so these were rough)

5x15sec XR L-sit hold

5x15sec adv tuck BL

2x10 wall extensions

-SHOO! I am tired from this week man! Everything is feeling a lot stronger though. I am really happy about that. I have been including press handstand/handstand work 2 to 3 times per week based on what the WOD's are. This seems to be improving my pressing strength quite a bit.

I didn't notice my muscle up form is slow sloppy gonna focus on it next time. :shock:

Today's WOD:

3 sets of: 2 L-sit MU, XR Support Hold, roll back to inverted pike to inverted hang, 2 of BL to german hang and pull to FL

Rest 5 min between sets

5 x 15 sec Advanced Tuck FL

5 x 15 sec XR L-Sit

5 x 15 sec Full Lay BL

Rest 1 min between each rd

Didn't have enough time to do wall extensions

Here's one set of the ring series:

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Today's WOD:

3 sets of:

3MU-->backward roll-->BLx5 sec-->german hang-->adv tuck pullout to invert-->adv tuck FLx5 sec-->hang (down)

1 set of:

3MU-->tuck shoulderstand, press to support x 3 [need the shoulderstand work]

5x15 sec each of:

adv tuck FL

XR L-sit (legs below parallel)

adv tuck BL

2x10 wall extensions -- did these without much of any rest between sets.... hello rear delt/trapezius cramps!

*great workout. MU's getting stronger every workout, just need to stop swinging my legs a bit after the transition. BL was strong during the ring series, but just went with advanced tuck for the static sets to ensure solid form (arms were a tad bit tired at that point).

Warmup:

Jumprope, shoulder circles/shrugs

Wrist series (palm down/up leans, 1x10 knee pushups of: dorsal, wrist, first knuckle, finger, fingertip hopping)

FSP warmup:

2x (20s Bent Straddle-L + 10s Tuck FL)

2x (30s Frogstand + 15s Reverse Pushup)

1x (20s Bent L-sit + 15s Assisted German Hang)

WOD:

3 sets of (Assisted MU, Support, IH, Tuck BL, IH, Tuck FL, IH)

5 rounds of (15s Tuck FL, 15s XR L-sit, 10s Tuck BL)

2x10 Wall Extensions

Cooldown:

Ido's Scapular Mobilization Routine

Notes:

• [*:1syjg7qo]Feeling a little fried at the moment - bad sleep and skipping lunches makes for tough workouts.

Fantastic!

I took Friday and Saturday off so just finished doing this WOD now (10.10.10) Got my first controlled and slow MUs tonight, they felt amazing!! Thanks to you Coach and also especially to Slizz and Razz for your advice, turns out I had the strength just not the belief and confidence, tried it tonight and although not as smooth as i'd like, felt so good, worth every blister.

WU:

2x5 min Skipping

3x8 XR Bulgarian PU

WOD:

3x Ring Strength Series 1 (Flat Tuck FL and BL, video below was 3rd round and sadly the worst, thought I had filmed my second round but I just took a picture of my rings )

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5x15s MU into XR L sit

5x5s BL

5x15s FL

I misremembered the order of the statics from reading the WOD and couldn't hold my BL and FL for 15s but getting better.

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2x10 Wall extensions (or at least the closest I can get to it, which is not too close sadly)

Major milestone for me today, really really happy thanks to all!

All those videos are great! I hate you all !!!

Hey guys

I'm wondering how many time we have to hold the BL and FL during the ring strenght set.

As well for the german hang , inverted hang ,inverted pike....

It is say

2) Choose the most challenging BL & FL variations that you are capable of holding for a solid 5 seconds.

But in the videos i saw here from other members and even from the coach's disciple.

The hold for all of these position is completely different in each video :shock: , so i'm a bit lost lol

thanks in advance !

Ok like anybody answered to me , i held the position about 3-5 sec in the ring strength set.

Otherwise i have an other question.

5x15 seconds FL

5x15 seconds XR L-sit

5x15 seconds BL

Here i could do only 3 sets , i was too tired to continue , i was not so fresh today but .....

I will try another day to check it is because i was not fresh that i couldnt finish the 5 sets or not.

but my question is

Like i failed , should i take another variation , easier one to be able to complete the 5 sets or i can take more rest between each GIANT SET.

I did one leg for the FL and BL and took 60 sec rest.

So should i do advanced tuck or straddle ? OR even do the first in one leg until i'm tired and finish the last sets by an easier variation?

I'm a beginner with the WOD so :oops:

thanks in advance everyone

anyone ? :cry:

Make it easier so you can do all five sets.

ok thanks !!

wow. way to do a workout from a month ago and make me mistakenly click (and complete) the wrong "Friday" one. thanks.

I did the same thing!

I did again today

The last part of the WOD

15s Front Lever

15s XR L-Sit

15s Back Lever

This is really really exhausting , i'm able to hold a front lever for more 15 sec on my record and here i did

Advanced fl on the first but i see i'll get too tired so i did tuck

lsit normal on ring

and advanced tuck BL

I cant imagine to take 30 sec btw round !! 60 sec is already not enough lol

I think i will progress a lot with this !!

really hard !