WOD - 120713 POSTED EARLY DUE TO GB AUSTRALIAN SEMINAR

Complete four rounds:

2 – Back Pulls

5 – Wide Grip Pull-ups in L-sit

2 – Back Pulls

7 – FL Pulls

2 – Back Pulls

1 – 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) Focus on full range of motion during the Wide Grip Pull-ups in L-sit. If a normal L-sit is too challenging, adjust the leg position as needed.

4) The FL Pulls should be performed with a slow deliberate motion. Be sure to alternate directions of the circular motion for each repetition.

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

6) 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.

7) Rest 2-3 minutes between rounds.

Wait, the fl pulls should be circular?

igm503 said:

Wait, the fl pulls should be circular?

Coach Sommer said:

4) The FL Pulls should be performed with a slow deliberate motion. Be sure to alternate directions of the circular motion for each repetition.

Yes, they should be circular. They are not the standard FL pull.

Another first for me with this one! It's the first time I've ever (or even come close) to making the rx'ed reps and/or rests on this WOD.

L-sit pull-ups were strict

FLP were very fast (almost a swing at times, but I got the arms straight/body and managed the reps)

Towel pulls were done for 10 reps each; only really struggled on the last rep.

The new tutorials have been really invaluable to my progress. Before the one of FLP's was posted, I was doing them totally incorrectly, basically doing a pull-up regularly and lowering in a tuck FL position. The new way is a different kind of hard and a lot more fun! This used to be the WOD I kind of dreaded because I was never able to accomplish it, but now I'm looking forward to the next time it comes up.

Thanks Coach!

4 rounds:3min/30s rests

2 – GH Negatives(4s)

5 Pulls(4 pallet band)

2 – GH Negatives(4s)

5 Pulls(4 Pallet band)

2 – GH Negatives(4s)

10 Standing Rows

Notes:

Pretty tough...forearms mostly. Tried to do one less pallet band..no go. Also no go with 6/6 for the pull reps.

Little bit of motion sickness starting end of 2nd round(from GH), but not debilitating.