WOD - 110426

Perform the following:

3 sets of; MU, 2 XR Dips, L-sit press shoulder stand, roll fwd into a MU to a shoulder stand, negative Reverse MU down to an inverted hang, 2 slow Negative Front Pulls, 2 slow Negative Back Pulls

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

notes:

1) Do not rest during the Ring strength series.

2) 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

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

4) You may use the feet on the straps to slow your descent during the negative Reverse MU.

5) Use the position of your choice during the negative Front and Back Pulls that allows you to control the descent while still being challenging. The ascent and descent of these elements may both be performed in different positions.

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

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

8 ) Perform the static hold sets as a single giant set; perform a set of FL, 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 enjoyed this WOD a lot!! The ring routine was so funny First time I did those rolls even through I have a wound in my hand. It was awesome

Skipped routine ... not enough time... plus tried to focus more on my front lever as it is my weak link.

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Can't believe it got my first Fwd Roll to MU. Awesome

Does any have a video of the Negative Back/Front Pulls? Just want to know if I was doing them correctly. I went from the inverted hang slowly to a hang/Ger hang.

3 sets of; MU, 2 XR Dips, L-sit press shoulder stand, roll fwd into a MU(came down on set 3) to a shoulder stand, negative Reverse MU down to an inverted hang, 2 slow Negative tucked Front Pulls, 2 slow Negative tucked Back Pulls

3x15 seconds Tucked FL

3x15 seconds L-sit (forgot to write the statics down, was going off of memory -XR HS)

3x15 seconds German Hang

Bar MU/ Toe Touches 5 each

5 mins of freestanding HS work

10 Tigerbend Negatives (haven't been brave enough to try to get back up yet)

70 Quick Double Unders

2x10 Wall Ext- crazy hard

Thanks for the workout coach, starting to finally be back to strength after illness over winter.

Here is a round of the series, levers were feeling weak but never mind.

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p.s. at the start I am standing on a stool on top of the crash mat, then kicking it out of the way (in case you are wondering )

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Did 1 hour of Handstand : OAHS, two arms HS, HSPU...

Played with front lever in the playground too so i skipped the last part of the WOD

3 sets of; MU, 2 XR Dips, L-sit press shoulder stand, roll fwd into a MU to a shoulder stand, negative Reverse MU down to an inverted hang, 2 slow Negative Front Pulls, 2 slow Negative Back Pulls

i did Full FL and full BL for the pulls

First set : 2mu ,1XR dips, 2 L-sit press shoulder stand, negative Reverse MU down to an inverted hang, 2 slow Negative Front Pulls, 2 slow Negative Back Pulls

Second Set : 2 mu,2 XR dips, 2 L-sit press shoulder stand, negative Reverse MU down to an inverted hang, 2 slow Negative Front Pulls, 2 slow Negative Back Pulls

3rd set : 3 mu, 3 XR dips, 3 L-sit press shoulder stand, negative Reverse MU down to an inverted hang, 2 slow Negative Front Pulls, 2 slow Negative Back Pulls

I forget my sheet at home, i didn't remember that there is the "roll fwd into a MU to a shoulder stand " in this WOD :oops:

It was a great workout