M/ 38/ 136 lbs/ 5'-6"
5X:On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps +15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution
WOW, 7 straight lowering from inverted hang (Slowly and in super control, from inverted is QUITE TAXING on my grip and my back (specifically my lats). I ended up stopping at about 5 or 6 reps after the first round and then getting back on. The only bad thing about the rings at my gym is that they are a little too close to the wall, so I had to kind of curl up after slamming my head into the wall when coming up in the the inverted hang.
For me these were the real workout... the ring pushups were not too bad.
For this workout, I was really concentrating on great movment... or at least as much as possible on the lowering from inverted.
My last set, I decided to use 1 leg out and one leg bent to do all 7 reps again, but also try to stay really long & tight.
great workout really.. my lats are tight today.
Post WOD:
I did 4 rounds of floor plate push drives. I put metal plates on the floor and drive them about 50' one way then back again.
55, 70, 80, 90 lbs.