WOD - 110325

Perform the following:

3 sets of: 1-3 MU, 1-3 XR L-sit press shoulder stand, 1-3 XR HSPU, 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.

Great start to the weekend! Thanks Coach

Wrist Routine

FSP warmup

3 sets: 3 pulls, 3 dips. Variation of ring strength 1

5x15, Tuck FL shoulder retraction/HS freestanding/German foot assist

2x10 wall slides

contrast shower/lower leg prehab

Did ok. Sleep is still crap. bah.

This one is tough even for fully downscaled wods!

3X

3 MU with legs in the ground, still struggling with the transition but more solid on the support. (almost locked this time)

3 kick up to shoulder stand with negative (kind of) to support. I felt more solid kicking up and the negative is starting to look like a proper one (and not a crash) . Also first tries to free balance the shoulder stand.

3 HeSPU with feet elevated on a chair.

3 FL (tuck) to BL (tuck).

5X15 sec FL tuck (a bit more solid playing with advance tuck even with this long hold, not that I got it but I feel more confident trying)

5X20 Hand stand supported, I get some 5-10 sec freestanding.

5x15 German Hang, very deep by now, very stretched but still cant pull up from that deep.

I also climbed for first time a 5 m wooden pole that is harder for me than the rope (with no legs and not to the end but to 4 m but.... almost!)

bchAbDYlYYY

Third set went down to single rep and focused on form, that set was my favorite. The clip at the end is an attempted turkish get up with a woman from my gym. Was able to do the initial single arm bench press but everything else afterwards proves much harder than I thought...

Great WOD, and tsOOnami, great ring series as always!

3 sets each of:

3MU-->3 XR L sit tuck shoulderstand (ceiling prevents anything but tuck shoulderstands)-->3 XR dips-->3 tick tocks (full lay BL/adv tuck FL)

5 sets of:

adv tuck FL (15 sec)-->BL (3 sec)-->german hang (15 sec); XR support (15 sec)

wall extensions (8+2), (7+3) -- shoulders were super tight at the end, loosend up nicely with these

ts00nami said:

Third set went down to single rep and focused on form, that set was my favorite. The clip at the end is an attempted turkish get up with a woman from my gym. Was able to do the initial single arm bench press but everything else afterwards proves much harder than I thought...

Lol @ that TGU, it's fun to see. :wink: Didn't quite understand what I saw in the mirror till I read your description hehe. Nice WOD video's, very inspiring. Keep 'm coming!

Loved this workout.

quick warmup, fsp: HS, PL (tuck and adv frogstand)

3sets:

3 rowing MU's

3 L-sit to shoulder stand (with bent knees, but remarkable how much better at these I've gotten from when I started)

3 XR HSPU (with my feet in the pullup bar that my rings hang from, pulling with my feet/legs to assist a good bit)

3 tick tocks (adv flat tuck and flat tuck)

5x15

FL (ended up at tuck by the end)

XR HS (feet in the pullup bar to stabilize but not bearing any weight)

German hang

10 bridge wall walks (got confused for some reason and did these, then realized it was supposed to be wall extensions, haha)

2x10 wall extensions

ts00nami said:

The clip at the end is an attempted turkish get up with a woman from my gym.

Hahaha, awesome