WOD - 111206

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Complete four rounds:

2 – Back Pulls

1 – 15’ Cirque

2 – Back Pulls

10 – Weighted FL Pulls

2 – Back Pulls

5 – Wide Grip L-pullups

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

4) Add weight if possible to the ankles during the FL Pulls.

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 accomodate your current strength levels.

6) Rest 2-3 minutes between rounds.

General WU

Wrist Routine

FSP Pre-req WU

WOD:4 Rounds/Rx'd rests

1 GH pull(slight foot assist on about half for the ascent)

10 Towel Pulls, foot assist

1 GH pull

10 Body Rows(145 degrees to floor)

1 GH pull

5 Pullups(4 pallet band)

Notes:

-Got through, but still feeling really fuzzy headed/slightly nauseous since yesterday afternoon. GH pulls always add to the nausea.

Took today off, didn't want to overdo my shoulder today.

Did a little of FSPs though and then did 2 GH Pulls and 8 Chin ups. 8 chin ups felt great, didn't get exhausted from them either. I'm glad I don't have to start from scratch again after my injury.

FSP Pre-req WU (3 rounds)

Shoulder routine

Did 3 rounds:

2 GH pulls

10 Towel pull ups (1st round 9+1; 2nd round 7+2+1; 3rd round 6+2+2)

2 GH pulls

5 Foot supported rows

2 GH pulls

5 Pull ups

notes: very hard! Couldnʹt do more than 3 rounds . Did foot supported rows as Slizz explained it..very strange and hard..almost impossible for me right now to keep my shoulders retracted when lowering down to dead hang..I guess it takes time to get used to exercise..

WU:

Gen WU

FSP:

4*15s adv tuck FL

4*15s FX L-SIT

4*15s ADV Tuck BL

2*40s wall HS

Complete four rounds:

2 – Back Pulls Adv Tuck

1 – 15 Towel Rows

2 – Back Pulls Adv Tuck

10 – FL Pulls Adv Tuck

2 – Back Pulls Adv Tucks

5 – Wide Grip L-pullups

Felt Strong today - the diff was scaling to towel rows (shoulders retracted) rather than towel PU's stick with this scaling next couple of fcycles.