WOD - 121002

Complete the following:

3 sets of: 2 MU, press to shoulder stand, forward roll to shoulder stand, 2 XR HSPU, lower down to support, roll forward to hanging L, Crank, Reverse 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) The MU 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.

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

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, 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.

Pre-FSP's: Plank; Reverse plank; Hollow hold; Arch hold; Parallel Bar support; Chin up grip dead hang

30s between holds; 2:00 between rounds

Time= 13:25

Ring Series: 3x

2 MU

2 Tuck press SS

Front roll to L-hang

Tuck Crank

Reverse tuck crank

5 mins between sets; Time= 17:00

- Stopped session after ring series. Still not well and the exertion made me feel pretty bad. Will probably have to skip the rest of the week

- MU's from full dead hang; first time trying this. Also first time performing 2 per set in a ring series which is cool. Also tried out bent wrist support as alluded to by ewethestuff (thanks for the link , and thanks to Michael for posting!) and arriving in it from MU. Was able to support briefly with forearms off rings for the first time, though pretty shaky. Something to work on.

- Was thinking of subbing 2 dips for HSPU. Omitted entirely which was a good choice. Series was challenging enough without. Also pulled out 1 front roll to SS.

- General coordination was bad, had a hard time perceiving when near vertical in SS. Kept getting hand position wrong last set so fell through to inverted hang. Had to do extra (tired) MU's to get back into position. Blaming the illness...

TUT~1:45