WOD - 120306

Perform the following:

3 sets of: MU to BL, pullout to a hanging L-sit, MU to a shoulder stand, XR HSPU, negative Reverse MU down to an inverted hang, BL, FL

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) The MU to BL is performed by executing a MU to just over the transition and then lowering with control down into a back lever. Note that it is necessary to press the shoulders forward during the descent into BL in order to maintain the correct balance. The body position of the BL may be modified as needed to accommodate your current strength levels.

3) If necessary, the MU to BL may be scaled down by performing a MU to support and then rolling backward to the BL.

4) All MUs should be performed 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) You may use the feet on the straps to slow your descent during the negative Reverse MU.

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.

modified ring series:

4 sets of:

MU-->backward roll to BL-->pullout to hanging L sit; reset false grip, MU-->2 L sit press shoulderstands-->backward roll to invert-->2 adv tuck reverse yewkis-->straddle BL-->pullout to adv tuck FL

5 rounds of:

MU-->2 XR dips-->backward roll, lower to adv tuck FL (15 sec)-->pull to straddle BL (3 sec)-->german hang (15 sec); release from rings, floor PL lean (15 sec)

2x10 wall extensions

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)]

-2 more set of dips/pulls.

Later in the day:

5x15s/60s rests

-Tuck L-sit Hang(90/90...played with extending legs)

-XR Plank Hold

-German Hang

2x10 Wall Ext(303 tempo)

Notes:

-Had to split this up due to time constraints today. Finally got to 5x4 of dips/pulls, but this was very difficult. Dips were very hard, but pulls were ridiculous for some reason...esp. since yesterday was a dy push day. Last set of pulls was very rough/possibly bad form last rep.

MU to Back Lever was a beast! I tried to just lower to the BL and almost dislocated my wrist as i fell to german hang. This was my first test as i have been off for a while due to rotator cuff issues and a hernia. Still.. I tested myself with one round. I did everything except for the HS press from shoulderstand. I just didn't feel the strength in my shouder. Add to that the fact that i am 15 pounds heavier from doing absolutely nothing except rehab while i was letting my body heal. I feel good and posting should keep me going forward with these WOD's

3 sets:

Ring Strength 1 with one negative muscle up, 3 BL Tuck and 3 FL Flat Tuck.

5x15 seconds FL Tuck

5x15 seconds German Hang

5x15 seconds HS hold (later in the day)

2x10 Wall Extensions.

Cut back on the volume today. Joints need recovery time.

Played around with ring series 1 a little bit.

I was also messing around with shoulderstand on the rings a few days beforehand and I noticed I could easily do a forward roll now. So much more control after practicing a shoulderstand. Very happy with that result.

General warm-up

WOD

Performed instead: Basic Ring Strength 1 series, 5x

FL, 3 x 15 15 10

XR Strap HS, 3x15 15 10

German Hang, 3 x 15 15 10

2x10 Wall extensions