WOD - 120612

Complete four rounds:

2 – Back Pulls

15’ - Cirque

2 – Back Pulls

10 – XR FL Pulls

2 – Back Pulls

5 – Tuck FL 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.

These are always tough!

2 back pulls

10 towel pullups

2 back pulls

10 FL pulls (tucked deep) XR

2 back pulls

5 FL rows (deep tuck) bar

2 bp

8 towel pullups

2 bp

8 FL pulls (6)

5 FL rows

2 BP

8 towel pullups

2 BP

6 FLP

2 BP

8 towel pullups

2 BP

6 FLP (6 was shaken; legs kicked down before last pull)

2 BP

5 FL rows (working on total ROM every time; some feel more solid than others)

4x:

2 BP

10 rope pull ups resting the feet on the ground

2 BP

10 FL pulls in latt pull down machine(you must see the faces of the people! ) I know I must center on normal movements at my level of strength but any way I didn´t have strength left for any other exercice!.

2BP

5 XR rows with legs bent (and on the ground)

I had to skip the last BPs on the 2 last rounds as I was unable to jumpt to inverted hang :oops: .

Now I fear this WO more than the 10 min HS wall runs!. But it´s so effective!.

2 x back pulls (tuck) 2, 2, 2, 2

5 x chin ups 5, 5, 5, 5

2 x back pulls (tuck) 2, 2, 2, 2

10 x TOPS pulls (tuck) 10, 7, 5, 4

2 x back pulls (tuck) 2, 2, 2, 2

5 x XR rows 5, 5, 5, 3

My lats get sore in anticipation of this workout :?

TOPS pulls are definitely the weak point at the moment. Cant scale down to naners as dont have bars for it.

Coach, is it best for me to be scaling down the chins and TOPS pulls reps so that i can make the reps that i set and then trying to build up to the Rx'd reps slowly?

Cheers!