WOD - 110527

Perform the following:

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

3 sets of:

3 rowing MU's (getting better at these, using less foot support)

3 L-sit to Shoulder Stand (did 2 on the 2nd set)

1 Bulgarian Dips (my chest was fried from yesterday)

2 Tick Tocks (flat tuck to almost half lay)

5x15:

FL (flat tuck)

XR HS (legs inside pullup bar)

German Hang

finished with 2x10 wall extensions

Doing these workouts and doing more physical labor during the day on top of them recently (digging holes and ditches and other various stuff) has got my arms feeling like they're going to fall off. Resting them this weekend will be much needed

I thought I would test my endurance and go for three reps of each today...I failed

Here is one round of 3:

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The rest was as prescribed.

p.s. wish i was at the seminar things are quiet in the WOD subforum while the regulars are playing in AZ