WOD - 120410

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Complete four rounds:

2 – Back Pulls

1 – 15’ Cirque

2 – Back Pulls

5 – Tuck FL Rows

2 – Back Pulls

10 – FL Pulls

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.

I have 2 questions if anyone can give me advice:

1) How should the back pull be performed? From a GH pull until your body reaches the BL and then down again?

2) If you aren´t strong enough to make the back pull waht would be the best to replace:

a) from an inverted hang lower down to BL (is this what you usually call negative back pull?)

b) from a GH pull back your body in tuck position and then get into the inverted hang (like in the final part of this video (0:32)

zYc2XQrA5Ds

Yay I got the back pull progression mostly right. Inverted hang --> german hang --> back to inverted hang (tucked during transitions).

4 rounds:

- 2 Inverted hang --> german hang --> back to inverted hang

- 15 towel pull ups with foot support (it burns!)

- 2 Inverted hang --> german hang --> back to inverted hang

- 5 inverted rows on rings with foot support

- 2 Inverted hang --> german hang --> back to inverted hang

- 10 tucked HLL (my forearms oh my forearms)

My forearms were burning like mad after just the first round. It really felt like I had fire in my forearm blood... This was the first WOD I have done in over a year. I will be doing them on a regular basis now.

Four Rounds (complete Tue, April 17)

2 – Inverted hang to german hang, repeat

1 – 15’ rope climb and hold

2 – Inverted hang to german hang, repeat

5 – Tuck FL Rows

2 – Inverted hang to german hang, repeat

10 – FL tuck Pulls