WOD - 110701

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Complete four rounds:

2 – Back Pulls

5 – Wide Grip Pull-ups in L-sit

2 – Back Pulls

4 – Circle FL Pulls

2 – Back Pulls

1 – 15’ Cirque

notes:

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

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

3) Focus on full range of motion during the Wide Grip Pull-ups in L-sit. If a normal L-sit is too challenging, adjust the leg position as needed.

4) The Circle FL Pulls should be performed with a slow deliberate motion. Be sure to alternate directions of the circular motion for each repetition.

5) If you do not have a rope, substitute 10-15 Towel Pull-ups for the Cirque.

6) Do not rest more than 30 seconds in between exercises. If you are resting more than this or are unable to achieve the RX'd repetitions, you need to scale down the workout to accomodate your current strength levels.

7) Rest 2-3 minutes between rounds.

This one is the Monday's workout, right?

No this is Friday's workout posted today rather than last evening as usual.

Yours in Fitness,

Coach Sommer

I did a GVT today, because I thought it would not have WOD today, does it have any problem doing this one tomorrow? :?

Did a repeat of last weeks DyPull day since I worked out earlier before this was posted. Glad to know at least my WOD template of what day is coming up is still accurate.

Wrist Routine

FSP pre-req warmup

WOD:4 rounds

Subbed Front pulls with Adv. Tuck Body Levers

5 tuck FL pulls, 4 pallet band assist

7 pull ups(4pallet band assist)

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

Lower leg prehab

What are back pulls?

@acegerter. I believe backpulls are akin to doing a german hang and pull out to a inverted hang the whol time trying to maintain a backlever form.

Thnx coach! This week finished off perfectly.with this wod.

4 sets as prescribed. Hard to do fl circles from rings without swinging so used a tree branch out back

Happy 4 th to those who Celebrate it.

markmark said:

@acegerter. I believe backpulls are akin to doing a german hang and pull out to a inverted hang the whol time trying to maintain a backlever form.

Thnx coach! This week finished off perfectly.with this wod.

4 sets as prescribed. Hard to do fl circles from rings without swinging so used a tree branch out back

Happy 4 th to those who Celebrate it.

And happy Canada day to a few others!

Did this one today, great workout!

4 rounds

2 adv tuck back pulls

5 wide grip tuck L pullups

2 adv tuck back pulls

4 adv tuck circular FL pulls

2 adv tuck back pulls

10 rope pullups (8+2) and (7+3) on rounds 3 and 4

Some wu

4set of

2back pull

5 xr Bulgarian pull up in l sit

2back pull

4circle fl

2back pull

2 cirque 7' (not enough ceiling)

Shoulder mobility n hip mobility