WOD - 111213

Perform the following:

3 sets of; XR HS, Negative Reverse MU to inverted hang, MU to SS, XR HSPU, lower down to XR Support Hold, negative MU down to hanging L-sit, Crank, Reverse Crank, Negative Front Pull

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

3) If you are unable to perform MU to SS (shoulder stand), perform the MU to support first and then press to SS.

4) 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

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

6) Use the position of your choice during the Crank and Reverse Crank 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.

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

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

9) 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.

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

General WU

FSP Pre-req WU

Wrist Routine

WOD: 3 rounds

[-3 Chair Dips(2121)/1:40 rest

-3 Pull ups(2121)/1:40 rest

-Ring Strength 1(minus MU + roll)

-Lower Leg Prehab A/B

-5min Rest]

-2 more set of 3 dips/pulls

5x15s/60s rests

-Tuck L-sit Hang(90/90)

-XR Plank Support

-German Hang

2x10 Wall Ext(303 tempo)

Notes:

-Dips/Pulls felt really good, better than last time. Depending on how I'm feeling next ring day I will either keep it constant for 1 more or go up to 3x4.

-Statics felt much easier than normal, especially GH...don't get me wrong, it still ain't the most comfortable thing in the world, and I'm not fully extended at the hips, but it's feeling better.

3 sets: ring series scaled to mu-->shoulderstand-->rolling mu-->2 xr dips-->shoulderstand-->neg rev mu (foot assisted)-->hanging l-sit-->crank tuck--> rev crank (adv tuck)-->neg fl pull

static sets

5xtuck fl

5xxr support

5xgerman hang

Did this yesterday.

5 minutes of Jump rope

Dynamic stretching

Pre Req FSPs

Did 2 Ring Strength 1 series. Added an extra back and front pull to each. Didn't do muscle ups.

At that time my friend called an said she won death cab for cutie tickets with Jimmy Kimmel and I should get ready. Turned out she got out of class late and we couldn't go. No death cab for cutie and no complete workout =/

Bdk1786 said:

Vincearoo said:

At that time my friend called an said she won death cab for cutie tickets with Jimmy Kimmel and I should get ready. Turned out she got out of class late and we couldn't go. No death cab for cutie and no complete workout =/

Why go to class at all with an event like that?

Right? Maybe she just has her priorities set correctly... Hahah.

Pre Req FSPs WU (3 rounds)

Shoulder routine

Did: 3 rounds of BRS 1

5x15sec L-sit hang

5x15sec Wall HS

5x15sec GH

Finished with 2x10 Wall extensions