WOD - 101119 - DO NOT PERFORM UNTIL FRI

Due to my upcoming departure to Europe for the GB Mallorca Seminar, this WOD is being posted early. Be sure to NOT perform it until Friday Nov 19.

Perform the following:

3 sets of: 1-3 MU, 1-3 XR L-sit press shoulder stand, 1-3 XR Bulgarian Dips, 1-3 Tick Tocks

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

notes:

1) Perform from 1-3 repetitions on each of the exercises in the ring strength series depending on how many repetitions your current strength level will allow you to perform correctly. Each of the exercises may have a different number of repetitions as necessary; e.g. 3 MU & 1 XR L-sit press shoulder stand etc.

2) Choose the most challenging BL & FL variation that you are capable of using for the Tick Tocks.

3) Perform the most difficult MU variation that you are capable of performing without kipping or swinging.

4) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.

5) Do not rest during the Ring strength series.

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

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

8 ) Perform the static hold sets as a single giant set; perform a set of FL and then move immediately to the XR Strap HS and then move immediately to the German Hang.

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

I really enjoyed this workout. Strenuous, but it didn't kill me.

I've decided to just post my workouts in my training log from now on. I'm hoping it'll make it easier to keep track of things.

Warm up:

4x5 XR PPP

3x5 Theraband cross pullouts

WOD:

First set: 2 Wide MU, 2 L-sit press to shoulderstand, 2 Bulgarian dips, 2 tick tocks (Straddle BL and adv. tuck FL)

2nd & 3rd set: 1 Wide MU, 2 L-sit press to shouldertand, 2 Bulgarian dips, 2 tick tocks (Adv tuck in both FL & BL)

5x15sec of:

Adv tuck FL

Ring handstand

German hang

2x10 Wall Extensions

*My shoulders and triceps were doneskees from those gatherings yesterday! The first set I thought the 2 muscle ups took too much out of me. I don't really care to focus on MU as much as L-sit press, dips, and tick tocks so I lowered it to 1 MU for the other two sets. I am tired and glad it is the weekend! God bless guys

C_UngcYTR2M

Was Hard!

Busy 2 days.. gotta go now .. enjoy!

I felt great on the first set, got three of everything (scaled tic toc), but by the third set, I could barely do anything. :?

3 sets:

3 reg MU, 3 l-sit press shoulder stand, 3 XR bulgarian dips, 3 tick tocks (straddle negative, adv.tuck back up - for both)

5x15sec adv tuck FL

5x15sec XR strap hs (feet on inside, rings turned out)

5x15sec german hang

awesome workout! finallllyy got a straddle back lever with palms turned down

Friday's WOD:

Warm up:

3x10 s Adv. Tuck PL

3x10 s Low Straddle L

3x10 s Manna

3 sets of: 3 MU, 3 XR Lsit to Shoulder Stand, 3 Bulgarian Dips, 3 Tick Tocks (Adv. Tuck FL-Full Lay BL)

rested 5 min between sets

5 rds of:

15 sec Adv. Tuck FL

15 sec German Hang

15 sec XR HS Hold

rested 1 min between rds

Finished with 2 x 10 Wall Extensions on floor

Here's a video of one of the ring sets:

9Ms_64AoPJY

This one was tough! I had to scale down a lot...