WOD - 110902

Complete four rounds:

2 Back Pulls

10 Naners

2 Back Pulls

5 – Wide Grip Pull-ups in L-sit

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) Note that the chin does not drop below the bar at the bottom of a Naner.

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

5) 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 accommodate your current strength levels.

6) Rest 2-3 minutes between rounds.

Can I substitute 10 TOP pulls for the Naners? Thanks for response.

I worked out earlier than this was posted, but I did a decent job of predicting what the workout would be. I did

4 rounds

2 back pulls

7 fl pulls

2 back pulls

5 wide grip pull ups is L

2 back pulls

1 10-15 ft cirque

glad I was just about on target!

Falcon said:

Can I substitute 10 TOP pulls for the Naners? Thanks for response.

Sure!

Four rounds:

2 Back Pulls

10 TOP Pulls (Learning to leave my ego at the door)

2 Back Pulls

5 – Wide Grip Pull-ups

2 Back Pulls

1 – 8 Towel Pullups + 2 isometric OAC holds (max effort)

Cool. I hate pulling WODs!

Taking it lightly since next week Im starting 4th SSC, that will be brutal.

WOD: 4 rounds/Rests as Rx'd

2 German Hang Pulls

10 fast Body Rows(160ish degrees body to ground)

2 GH Pulls

5 Pull ups(4 band assist)

2 GH Pulls

10 towel pulls ups feet assist

NOTES:

-A bit of nausea from the GH pulls...some kind of motion sickness. Hopefully I'll get used to it, nothing major, but not the best feeling.

-Very hard, but made it through.

bam, end.

Coach, in these WODs that you not mention a tempo for the exercices, we should perform them slowly or fast? :|

Mikael said:

Coach, in these WODs that you not mention a tempo for the exercices, we should perform them slowly or fast? :|

No rx'd tempo = Go at whatever pace you can to complete your scaled version. Coach has also said before that performing an FBE on the fast side can be a way to scale down in itself. So you can either heavily scale down and do nice slow 212 or 313 tempo reps or lightly scale down and do the reps faster. It all depends on where you are and what you want to focus on.

Ok, thanks!

WOD

4 rds:

2 adv tuck back pulls

10 TOP pulls (broke up into 2 sets in latter rds,this was killer)

2 adv tuck back pulls

5 L Pull ups

2 adv tuck back pulls

12 towel pull ups

did outside in midday TN heat so took this wod slow as my goal was simply to finish