WOD - 111004

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Due to my upcoming departure to Australia for the GB Melbourne Seminar, this WOD is being posted early. Be sure to NOT perform it until Tuesday Oct 4.

Complete four rounds:

2 – Back Pulls

5 – XR MU

2 – Back Pulls

7 – XR FL Pulls

2 – Back Pulls

9 – XR Rows

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) The FL Pulls should be performed with a slow deliberate motion.

4) 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.

5) Rest 2-3 minutes between rounds.

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NJ Johnny!

Considering I had severe trouble(pushed very hard) with forearm burn/grip yesterday, as well as having a mild cold, I'm going to opt for a short nap today and hopefully be back on the train Thursday.

Four rounds:

2 – Back Pulls negative

3 – XR MU

2 – Back Pulls negative

5 – XR FL Pulls

2 – Back Pulls negative

3 - XR Pullup 15kg

Had to scale to adv tuck FL and drop to 10kgs in the last two rounds, also, my false grip skin is totally shredded. painful. video soon.

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Im not so happy with the MUs, too much kipping, same kipping in the weighted pulls

Note to self, after about a 2 1/2 week period of being just plain lazy, and not working out. Go easy on yourself...next time!

I feel somewhat sick :| Oh well, good to be bacK

General Warmup/Stretch

Focused on Shoulder/Trunk & Back

4 Rounds:

2 German Hang Pulls (20#, 20#. 10#, 10#) *i hope this was a good sub for back pulls :?:

Rest 30s

5,5,3,3 XR Seated Muscle-Ups

Rest 30s

2 German Hang Pulls

Rest 30s

7,7,5,5 Single Bar FL Pull with Black Elastic Assistance

Rest 30s

2 German Hang Pulls

Rest 30s

9 XR Rows with Feet on Box (body was below parallel)

Rest 2-3 minutes

This one way great, I crushed the first 2 rounds and then I got crushed by the last 2 rounds.

I could repeat this one every week.