WOD - 120224

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Perform the following:

3 sets of: 1-3 MU, 1-3 Bulgarian Dips, forward roll to a hanging L-sit, 1-3 Half Crank, 1-3 Half Reverse Crank

5x15 seconds FL

5x15 seconds PL Lean

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

notes:

1) Perform a minimum of one and up to three repetitions on each of the assigned exercises in today’s ring strength series. It is not required to perform the same number of reps on each exercise.

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) Do not rest during the Ring strength series.

4) You should however 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 PL Lean and then move immediately to the German Hang.

7) To perform PL Leans assume a pushup position with the XR adjusted to just off of the floor. Now keeping the elbows locked and the body completely straight, lean as far forward as possible into a correct PL position. Your feet will remain on the ground for the entire repetition.

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

3X:

- XR 10 sec support, 3 Lsit pullup, 3 XR negative dips, 10 sec XR shoulder stand(legs inside the straps),3 half tick tock (tuck ), 3 xr MU transition practice with legs in the ground.

3X

15 sec tuck FL

15 sec XR planche lean (15º or a bit more maybe)

10 sec german hang

this week I´ve been unable to train and it shows, I am a bit low...

Should the static holds at the end all be performed on the XR? I started working this program 2 weeks ago and have been doing it that way. I do some FSPs before the WOD, specifically not on the XR. So by the end of the workout I scale the position down by one progression, given the longer hold time. Thank you in advance.

None of the statics for today where for XR (unless you want to), The FL is easier for me with rings as I am doing it tuck, and tried the planche leans that way just to see, but I am not leaning too much on rings as is too hard!.

General WU

Wrist Routine

FSP 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)

-L-sit Low

-German Hang

2x10 Wall Ext(303 tempo)

Notes:

-Dips/Pulls(as well as modified ring series) all felt excellent today. Another day of feeling a little blah/sore(esp. after dy pull yesterday), then feeling/performing really well. Will hopefully up it to 5x4 next time around. I felt like I could have done it today if pushing to the limit.

-Low L-sit was very rough

FSP Pre-req WU + 1 min wall HS

Scapula mobilization routine

Did: 3 sets of: BRS 1 (MU with little help from my partner)

5x15 seconds FL (L-hang weighted with 1,1 kg around my feet)

5x15 seconds PL Lean (on the floor, palms facing backwards)

5x15 seconds German Hang

Finished with 1x10 Wall extensions + 1 min wall HS (3 x 20 sec) + False grip dead hang on the rings