WOD - 120914

Complete four rounds:

2 – Back Pulls

5 – Yewkis

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.

Session length: 1hr

Pre-FSP's: 3x20s (F.Plank, R.Plank, Arch hold, Support); 4x15s (Hollow hold); 2x45s (chin grip d.hang)

30s between sets. 60s between exercises. Time= 18:20

Four rounds:

2 Tuck Back Pulls

2x5 Tuck Yewkis, 2x5 Tuck TOPs pulls

2 Tuck Back Pulls

2x10, 2x5 Tuck TOPs Pulls

2 Tuck Back Pulls

10 Towel Rows

Time= 30:15

30s between sets; 3 mins between rounds

Gentle stretching

- Never performed a pull session in that setup with that little rest before. Scaling was a guess as while each exercise selected would be fine on it's own, was difficult to know how it'd work with cumulative fatigue.

- Tuck Yewkis were ok to start with but had to back down to TOPs pulls rounds 3/4 as fatigue built. Should have used TOPs pulls all rounds

- Knew from yesterday's session sets of 10 FL pulls would be too much so subbed with TOPs pulls. Knew tempo would need to be quick as well. Even then, had to drop to sets of 5 for rounds 3/4. Think pullovers/naners would be the right option, though can't perform those with my setup

- Even towel rows were getting hard at the end with ROM starting to be reduced. Better scaling with other exercises would have prevented this

- Tuck back pulls strangely never felt strenuous

A pretty good session and much to learn from it for next time. Almost correct from a scaling point. I'd be interested to know what proportion of people actually perform the session as prescribed using straight body positions!

ajgregory said:

A pretty good session and much to learn from it for next time. Almost correct from a scaling point. I'd be interested to know what proportion of people actually perform the session as prescribed using straight body positions!

Couldn't say as to proportion, but I'm good with these, and I'm nothing special amongst this forums regulars.