WOD - 121001

Complete four rounds:

2 – Front Pulls

10 – Naners

2 – Front Pulls

5 – Tuck FL Rows

2 – Front Pulls

1 – 15’ Cirque

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) The Tuck FL Rows should be performed with a slow deliberate motion.

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

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.

Pre-FSP's: Plank; Reverse plank; Hollow hold; Arch hold; Parallel Bar support

30s between holds; 2:00 between rounds

Time= 11:20

Four rounds:

2 Tuck Front Pulls

10 TOPs pulls

2 Tuck Front Pulls

5 Floor Rows

2 Tuck Front Pulls

10 Towel Rows

Time= 30:25

30s between sets; 3 mins between rounds

- These pull sessions make me feel very inadequate!

- Have no space to do naners/pullovers. Subbed TOP's pulls performed with lots of momentum

- Performed tuck FL rows for first 2 sets, then realised that wasn't going to work for all sets so scaled back

- Tuck front pulls were fine- should do flat tuck negs next time

Didnt think Naners would be too difficult and was possibly gonna substitute something harder, until I did the first round of 10 without coming down :shock: boy, was I wrong. By the ninth, tenth rep of each round I was gasping and legs shaking. Sheesh