WOD - 110201

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Perform the following:

3 sets of: Basic Ring Strength 3

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

notes:

1) Add additional MU and XR Shoulder-stand Presses as necessary to make the series challenging for your current strength level. If shoulder-stand presses are too easy, you may substitute press HS.

2) Be sure to select the most challenging MU variation that you can perform virtuously.

3) Do not rest during the Ring strength series.

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

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

6) 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.

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

What are progressions for XR Handstands?

I cannot even get into the XR Handstand position, should I do XR Shoulderstands?

Scaled this down to 3 sets of 3 reps of the basic ring series 1. Did 3x3 XR pull ups and 3x3 XR dips. Still can't pull up from a GH so just continuing to go as far as I feel I have the strength to go. Developing better strength through a greater ROM so it seems to be working.

Then just finished off with my SSC for the FSP of FL (tuck), GH, and XR planche hold.

Cheers,

Dave

Today's WOD:

3 sets modified ring strength 3:

2 MU-->forward roll (1-2 sec to reset false grip) to MU-->L sit to shoulderstand-->press out to backward roll-->BL-->german hang-->tuck pull out to 1/2 lay FL

5 sets of:

MU-->backward roll-->adv tuck FL (15 sec)-->BL (3 sec)-->german hang (15 sec); drop from rings and floor PL leans (15 sec)

2x10 wall extensions

If XR HS are too difficult, substitute with XR Support Holds.

Yours in Fitness,

Coach Sommer

FSP:

4x15sec planche leans

3x10sec straddle BL

3x20 sec straddle L low

1x30 XR support hold

3 sets of: MU, Forward roll to MU, 3 L-sit press to shoulderstand, backward roll to full BL, lower to GH, adv. tuck pullout to one leg extended one leg tucked FL, adv. tuck pullout back to BL, lower to GH, adv. tuck pullout to one leg in/one leg extended FL.

5x15sec adv. tuck FL

5x15 sec XR handstands (feet inside of straps)

5x15 sec GH

*Did a ton of press handstands yesterday so anything that involved pressing was sub par. Did manage to hold a 3 sec freestanding XR handstand at the end of one of the XR handstand sets! God bless guys

This wod really inspired me today!

WU:

Shoulder and ankle mob and rehab

4x15 L sit

4x15 adv frog

2x30 planche leans

2x30 reverse pushup

4x15 straddle bent

2 skin of the cats 5 sec hold as warm up of the warm up

4x15 tuck back lever

1x15 german hang

WOD:

3 sets of

3 assisted muscle ups (improving from last time)

2 shoulder stand presses (kinda weird because of door space)

fall back to inverted hang

flat tuck BL 2sec, german hang, pull to flat tuck FL 2 sec

5 sets of

15 sec FL tuck

15 secs of XR HS (I managed to get into the HS and provided assistance with the feet on the pull up bar, straps dont go too high)

15 secs of solid german hang, fully extended (definetly good improvement here)

2x10 wall extensions (felt my ROM was better)

Splits Pike straddle stretches

great wod!

Press to shoulderstand issues: I can press to shoulderstand, but still have difficulty not breaking the hips at the top; I tend to forward roll through the rings.

What's the solution? Have someone hand-spot?

Otherwise, very solid, lots of fun. I like the ring days!

best,

j

A. D-ROM

B. Band Dislocates x10

C1. S-t-C 3x5

C2. Eagle Dislocates 3x5+10

D. Wrist Circuit x1

E1. Bridge 3x5+10

E2. Prone Dislocates 3x5

F1. One-arm Work; alternate with

F2. Chest/Shoulder Opener.

G. MU-Fwd ROLL-L-sit-PRESS to Shoulderstand-TUCK BL-German Hang Pull-TUCK FL x3; rest 3 minutes.

H1. TUCK FL 5x15sec.;

H2. HS 5x15sec.;

H3. German Hang 5x15sec; rest 2 minutes.

I. Bridge x10

J. All Splits @ 2min/ea.

Today's WOD:

Warm Up:

3x15 s HSMH

3x15 s Half Lay BL (focusing on keeping arms off lats)

3x15 s XR adv. L-Sit

3 sets: 2 slow MU, forward roll, 2 L-Sit press to shoulder stand, lower to inverted hang, 2 Half Lay BL to german hang to half lay FL

rested 5 min between sets

5 rds:

15 s Half Lay FL

15 s German Hang

15 s XR strap HS

rest 60 s between rds

2x10 wall extensions on floor

Warmup:

500m Row

2 Pullups

1 MU Narrow

2 Dips

15s Back Lever Tuck

15s Front Lever Tuck

WOD:

3 sets of Ring Strength Series 3; Rest 5 mins between.

5 Rounds:

15s XR HS Hold

15s Front Lever (Flat Tuck)

15s German Hang

Rest 1 mins

Finish with 2 x 10 Wall Extensions.

Note: I rushed the strength series because I had to go to work after. :?

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Hey Coach,

Is there any plans for a Basic Ring Strength 4? Or would it be more beneficial to do 2 of everything (i.e 2 muscleups followed by 2 forward roll muscle-ups...)

If there is I am looking forward to what this new Ring Strength will hold

Thanks The Newguy

WU:

floor excercises, capoeira movements

WOD:

Ring Strength 3 series with 3 muscle ups and 3 slow l-sit to shoulder stands per set.

5 x15 sec adv. front lever tuck

5 x15 sec XR hand stand

5 x15 sec German Hang (these felt great btw)

Finished with 3 sets of wall extensions x 10, noticing improvements in ROM, and some handstand work and shoulder opening excercises and scapular ROM excercises

followed WOD with 3 hours of Capoeira movements and class

Thnx again Coach for posting another fun WOD

Warm up:

Flex band stretching

Band shoulder dislocates

Wheel rollouts x 5

1 set adv frogstand, reverse PL

3 sets of: Basic Ring Strength 1

Started with 3 MU attempts then jumping MU to start the series.

The transition kills me, I just stick there.

5x15 seconds FL

5x15 seconds XR Support

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

http://www.youtube.com/watch?v=JItM0muJjyg

My first workout upload. Comments appreciated. Not sure if this will be embedded (or how to actually embed a file).

Use the 'YouTube' button and only place the video ID between the tags.

[ YouTube ]JItM0muJjyg[ /YouTube ]

without the spaces in the tags:

JItM0muJjyg

*very* nice back lever!!

Hey everyone! Haven't logged in in a while, but I wanted to share today's achievements with everyone

4 sets of ring strength 3

1st three sets: mu->roll (reset false grips)->muscle up-> l-sit press to tuck shoulderstand -> backward roll -> adv-tuck bl->pull out to adv-tuck Fl

4th: set mu-> my first rolling muscle up-> l-sit press to my first full shoulderstand -> backward roll -> adv-tuck bl->pull out to adv-tuck Fl

seems something clicked today I was exstatic over my first rolling muscle up that i guess the adrenaline pushed me into a full shoulderstand as well!

5 sets: Mu to xr support hold-> negative mu-> adv tuck fl ->german hang

finished with 2x10 wall extensions

cheers all! thanks for all your support and help couldn't have gotten this far without it!

*oh! during my warm up I was playing with straddle-L and I finally was able to perform a full straddle l_sit on the floor!

thenail01 said:

http://www.youtube.com/watch?v=JItM0muJjyg

My first workout upload. Comments appreciated. Not sure if this will be embedded (or how to actually embed a file).

very nice! my only critiques are to keep the rings turned out during your l-sits, and to turn your palms outward during your back lever -this may take some building up to, but it builds more tendon and bicep strength.

Did this WOD today.

WOD

4 rounds Basic Ring Strength 1:

Assisted muscle-up (pulled up as high as possible, then used feet to help through transition, then pressed up to support position)

Best possible attempt at roll backward to inverted pike (first time doing it, form was jerky, final position was same as in BRS1 video)

Extend up to inverted hang, then lower down into tuck (or flat tuck?) back lever

Down to German hang

Pull back up in tuck to laid-out inverted hang

Extend out in full tuck to tuck FL

3 min. rest

15 sec. tuck FL

15 sec. German hang

15 sec. wall handstand

Rest 1 min.

x5

thanks!