WOD - 120628

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Complete four rounds:

2 Front Pulls

5 XR Bulgarian Rows

2 Front Pulls

7 L-sit Chin-ups

2 Front Pulls

9 Front Lever Pulls

notes:

1) Note that for today’s GB WOD, you will be performing 2 Front Pulls in between each of the assigned FBEs.

2) Adjust the body position as necessary during the Front Pulls. It is not necessary to use the same body position for both the ascent and descent.

3) Choose another variation from the MPPu family if Yewkis are too demanding.

4) Rest 30 seconds between exercises and 2-3 minutes between rounds

5) Scale these movements as necessary to allow the correct repetition range to be performed for a given movement

4 Rounds:

2 Front Pulls = 2 negative(3-4s) first round, 1 neg. rounds 2-4

5 XR Bulgarian Rows = Regular standing rows

2 Front Pulls

7 L-sit Chin-ups = 5 Chins, 4 pallet band

2 Front Pulls

9 Front Lever Pulls = 5 Pulls, 4 pallet band

Notes: Hard, but not too bad. Some little pain in left elbow(like old GH pain) on the top of pulls/chins...we'll see how it goes. Forearms, as per usual, the first to go.

Hello guys

In the front pulls are you holding at the top for 3 sec or just going through it?

4X

2 FP (negative)

5 Body rows, (with feet on the ground, bent knees)

2 FP

7 rope pull ups with feet on the ground (yep that downgraded :? )

2 FP

9 front lever pulls but on a lat pull down machine with 40 kgs

The last two round I had to drop the FP as my arms were burning!, this is by far one of the most feared WODs!(with the pushing equivalent very close...)