WOD - 111104

Complete four rounds:

2 Back Pulls

5 Wide Grip Pull-ups in L-sit

2 Back Pulls

8 Circle FL Pulls

2 Back Pulls

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.

So for the back pull, are we starting at the bottom of a german hang, then going to vertical?

My shoulders blades are hurting in a good way!

did almost as RX!!

Timy I'm pretty sure you start from an inverted hang then lower controlled through whichever progression of BL you are at all the way down to german hang and then pull out back up to inverted hang.

Wrist Routine

FSP Pre-req warmup(1 round)

WOD:2 rounds/rests as rx'd

1 GH pull(slight foot push at bottom back to pike)

5 Pull ups(5 Pallet band)

1 GH pull

8 Foot Support Body Rows(145 degrees)

1 GH pull

10 Towel Pulls(foot assist,mostly legs)

Notes:

-Just 2 rounds, was feeling nauseous again from the GH pulls. The slight foot push at the bottom wasn't helping that as I would start rocking upside down .

Thanks mic, thats what I figured

Appreciate it.

4 rounds

2BP

5XR Wide L pull ups

2BP

8 CFLP

2BP

15' cirque on my kickass new thick rope

finished with a few turns of 60 s hs and a couple QDR

mic_skelly said:

Timy I'm pretty sure you start from an inverted hang then lower controlled through whichever progression of BL you are at all the way down to german hang and then pull out back up to inverted hang.

There's a video on the GB YouTube channel called "Negative Back Pulls":

So are negative back pulls the same as back pulls?

ts00nami said:

4 rounds

2BP

5XR Wide L pull ups

2BP

8 CFLP

2BP

15' cirque on my kickass new thick rope

finished with a few turns of 60 s hs and a couple QDR

QDR = Queda de Rins? Do you do Capoeira?

@IcedDante no the back pulls add in a pull out from german hang to inverted hang through BL again. So in that video the gymnast would reverse the movement to make it a complete back pull rather than tucking in to pike and getting to an inverted hang that way.