WOD - 120106

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Complete four rounds:

2 – Back Pulls

5 – Wide Grip L-pullups

2 – Back Pulls

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

4) Use as slow and meticulous a tempo for the FL Pulls as you can.

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.

ok, upper body thrashed after this week. Great workout.

4 rounds

2 advanced tuck back pulls

5 wide grip tuck pullups

2 adv tuck back pulls

10 adv tuck top pulls

2 adv tuck back pulls

10 towel pullups

General WU

Wrist Routine

FSP Pre-req WU

WOD:4 rounds/Rx'd Rests

2 – Back Pulls = 2 German Hang pulls(1st round only,Rounds 2-4=1 GH pull, then slow negative down to GH)

5 – Wide Grip L-pullups = 8 Pullups(4 band assist)

10 – FL Pulls = 8 Rows(145 degrees)

15’ Cirque = 10 Towel Rows, almost standing straight up

Notes:

-had to go down to 1 GH Pull/1 negative for rounds 2-4. Rushed for time today. Literally finished the last set of towel rows and was out the door. Cooking eggs during rounds 3+4...gulping down too much food too quick. Worked hard again, the GH pulls are still rough, but I think I am getting more comfortable/learning which muscles I need to use more of(i.e. abs).

-Changes # of reps to keep more equal work for planes.

FSP

3*12s FX L-Sit

3*25s bent leg FX l-sit

3*45s wall HS

4*15s Adv Tuck BL

Gen WU

four rounds:

2 – Back Pulls - adv tuck rds 1/2 - tuck 3/4

5 – Wide Grip tuck-pullups

2 – Back Pulls- adv tuck rds 1/2 - tuck 3/4

10 – FL Pulls - adv tuck rd 1-3 & tuck rd 4

2 – Back Pulls- adv tuck rds 1/2 - tuck 3/4

15 rope rows feet above shoulders

4 rds:

2 full bl pulls

5 wide grip l pull ups

2 full bl pulls

10 adv tuck fl pulls (7+3 on rd 4)

2 full bl pulls

12 towel pulls ups (7+5 on rds 2,3,4)

rested 30 sec bet exercises and 3 min bet rds

arms were shot after rd 3!!

FSP Pre-req WU (+ Wall HS)

Shoulder routine

Did 3 rounds (rest as Rx´d):

2 GH Pulls

5 Pull ups

2 GH Pulls

10 Bent arm rows (with barbell + 10kg) /that´s my preparation for XR Rows as Slizz suggested!

2 GH Pulls

10 Towell pull ups (7+3 in 1st round, 6+2+2 in 2nd round and 6+3 in 3rd round)