WOD - 110616

pwCv1Yjb8MI

Complete four rounds:

2 Front Pulls

5 Pullovers

2 Front Pulls

7 TOPs Pulls

2 Front Pulls

9 FL Pulls

notes:

1) Note that for today’s GB WOD, you will be performing 2 Front Pulls in between each of the assigned FBEs.

2) Adjust the body position as necessary during the Front Pulls. It is not necessary to use the same body position for both the ascent and descent.

3) You may use assisted XR backwards rolls if you are unable to perform a Pullover; from seated position, roll backwards, briefly touch the floor with the feet, and push up to XR support, slowly lower down to MU transition, back to a seated position on the floor. This constitutes one repetition.

4) Rest 30 seconds between exercises and 2-3 minutes between rounds

5) Scale these movements as necessary to allow the correct repetition range to be performed for a given movement

I think my Lats enjoyed this workout

Wrist Routine

FSP pre-req warmup

Lower leg prehab

WOD:

-Was a little disappointed in myself here with scaling. I figured after going back and reading all the WOD's I would be better at this, but alas. By the end I came upon this that seemed to work, but by the end was killer. I tried the blomleg pullover sub, but didn't quite understand if you need a false grip or you pushed back over from the roll, then up to support...

Subbed Front pulls with Adv. Tuck Body Levers

5 tuck FL pulls, 4 pallet band assist

7 jumping pull ups(might need a chair/bands next time)

9 XR rows(body at about 145 degrees to ground...i.e. almost standing up)

This seems to go a little against Coach's programming as his progressions get not only harder, but higher in reps as it goes...whereas mine go easier as the reps get higher...

Today's WOD

2 adv tuck FPs

pullovers (4+1),5,(4+1), (4+1)

2 adv tuck FPs

adv tuck TOP pulls x 7,7,7,7

2 adv tuck FPs

adv tuck FL pulls 9,9, (6+3), (5+2+2)

Lats and biceps were fried by the end of this workout, and it was at that point that I had the sense that there may be a ring strength WOD tomorrow...

Did pull to german hang because this is sth i have to work on(mobility).

2 Straight arm pull to german hang(legs tucked,chinup grip)

5chinups

2 Straight arm pull to german hang(legs tucked)

7BW Ring Row

2 Straight arm pull to german hang(legs tucked)

9 tuck FL Pull(had to do them very fast)

rest 30 sec/3 mins

NO space for pullovers and TopS.

this was hard but felt good. Got all reps except the last FL pull at the 4 round.

Is this a good way to scale down?

AtT said:

Is this a good way to scale down?

I'm by no means an authority, but it looks pretty good to me. I might throw chins in there next time, make things a little easier. As for doing the FL pull fast, that is a coach approved method of making them easier as long as tempo is not dictated. Also with not being able to get the last rep or 2 in a set, you can always come down, rest a few breaths, then go back and finish. If it's anymore than the last few reps of later sets, I would say you should scale down a little more.

4rds:

2 Front Pulls (on bar, half lay, nice n slow)

5 partial pullovers (no room above pullup bar!)

2 FP's

7 TOPs pulls on rings

2 FP's

5 straddle yewkis on bar (essentially a straddle FL row with momentum) + 4 FL rows (straddle)

Awesome workout today...had the idea for yewkis on a bar because I wanted to work on my FL rows.

Been doing scapula work and can finally do all my FL progressions with shoulders totally pulled back and locked

Thanks Coach!