WOD - 110628

Perform the following:

3 sets of; MU, L-sit press shoulder stand, roll fwd into a MU to a shoulder stand, XR HSPU, negative Reverse MU down to an inverted hang, Reverse Crank, Crank

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 Cranks and Reverse Cranks 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.

Wrist Routine

FSP Pre-req Warmup

WOD:

3 rounds ring strength 1 (Subs: 3 pulls/3 dips for MU)

5x15s

-L-sit Hang Tuck(pull up grip),

-XR Support Hold

-German Hang(10s full, 5s foot assist)

2x10 Wall ext.

Lower leg prehab

-Making slow, steady progress on my german hangs.

-Still unsure if L-sit hang is a good sub for pre tuck FL. I could do tuck FL, but with the 5x15 it just toasts my forearms/grip right off the first one.

I don't have rings, this one will be hard to substitute things...

@ Mikael If you don't have rings available to buy nearby you could check out some of the PVC home made rings tutorials online, I think slizzardman has one also if I remember correctly. It would be hard to subsitute the ring series without rings

Completed 3 sets of;

Ring Series: MU, L-sit press shoulder stand, roll fwd into a MU to a shoulder stand, XR HSPU, negative Reverse MU Reverse Crank, Crank

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Found the German Hangs to be especially painful because my chest is hurting from the PPP's yesterday.

Any additional excercises I could do to continue bringing flexibility to the movements required in wall extensions????

Thanks Mark! I'll check it!

Wu

3set

Mu, lsit to shoulder stand,roll forward to shoulder stand, xr hspu (fail,not enough strength to push), negative rev mu,reverse crank, crank (straddle)

5set

15s fl adv tuck

15s xr handstand

15s German hang

2x10 wall ext

markmark said:

Any additional excercises I could do to continue bringing flexibility to the movements required in wall extensions????

There's a bunch of ideas in the wall extensions link. Also I have heard people doing it flat on the floor as well.