WOD - 120214

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Perform the following:

3 sets of: Basic Ring Strength 3

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

notes:

1) Add additional MU and XR Shoulder-stand Presses as necessary to make the series challenging for your current strength level.

2) Be sure to select the most challenging MU variation that you can perform virtuously.

3) Do not rest during the Ring strength series.

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

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

6) 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.

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

3X

3 Lsit pull ups, 3 XR negative dips, 10 secs XR support, 10 sec XR shoulder stand, 5 MU transitions on XR with feet on the ground.

5x15 FL tuck

5x15 XR HS, (better , less hand rubbing on the matt)

5x15 German hang (finally I am back again on it)

2x10 wall extension.

over all I felt better, the german hang and the support are back again. I have begun taking some whey, 15 gr. after work out, and going to try with 15 before. Maybe I´ll add some other 10 at mid afternoon following Slizz advice, lets see how it goes.

General WU

Wrist Routine

Pre-req WU

WOD: 3 sets

[-4 Chair Dips(2121)/1:40 rest

-4 Pull ups(2121)/1:40 rest

-Ring Strength 1(minus MU + roll)]

-1 more set of dips/pulls.

5x15s/60s rests

-Tuck L-sit Hang(90/90)

-XR Plank Hold

-German Hang

2x10 Wall Ext(303 tempo) about an hour after WOD.

Notes:

-Was very happy to get to 4x4 of dips/pulls today. The pulling was pretty rough on the last set, dips I probably could have eeked out 1 more set. All the statics felt same as usual: Hard, but doable. GH's are always very rough for me like this at the end of teh workout. On embedded days they are much easier for me.

3 rounds:

Basic Ring Strength 1, 3 negative MU, transition is becoming easier. FL+BL flat tuck

5x15 seconds FL Flat Tuck

5x15 seconds German Hang

5x15 Wall HS Holds

2x10 Wall Extensions.

Wrist Routine - from knees

Ido's Shoulder ROM and Mobilization

Ido's Scapula Routine

10x6 sec PL (parallettes)

10x6 sec FL (pullup bar)

3 Sets Ring Strength:

MU to support

XR Dip

BL

German Hang

FL (open flat tuck)

5x15 XR FL (flat tuck)

5x15 seconds Wall HS

5x15 seconds German Hang

2x10 Wall Extensions

*Rings felt good. All positions were a solid 3 seconds. I think I could have thrown in and L sit and/or another dip.

*Wall Ext ROM is pathetic. My whole upper body was quivering after the 5th rep. These were by far the most grueling part of the workout.

Pre-req WU

Shoulder routine (Ido's Shoulder ROM and Mobilization, Ido's Scapula Routine)

Did: 3 rounds of BRS 1 (Assisted MU to support, BL adv tuck, FL adv tuck)

5x15 Weighted L-hang

5x15 Wall HS

5x15 GH

Finished with some Bridge work