Wod - 121203

Complete four rounds:

2 – Front Pulls

15’ Cirque

2 – Front Pulls

10 – Circle FL Pulls

2 – Front Pulls

5 – Lat Flys

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 Circle FL Pulls 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 accommodate your current strength levels.

6) Rest 2-3 minutes between rounds.

anothermartini said:

5 – Lat Flys

Are lat flys dumbell side laterals?

Could some kindly post a demonstrative url?

No. No dumbells, you need a pullup bar. Here:

Wrist/Scapula Pushups: 10,10

Shoulder Flex Pulls: 10

Dorsal Pushups: 10

FL/Straddle-L: 1,2,3,4,5,6 (10sec holds)

PL/L-Sit: 1,2,3,4,5,6

BL: 6

WOD:

Complete four rounds:

2 – Front Pulls

15’ Cirque

2 – Front Pulls

10 – Circle FL Pulls

2 – Front Pulls

5 – Lat Flys

Cirques were done as towel pulls.

Front Lever Pulls were done in a tuck, without the circular component.

Lat flys were improvised on a pole put through my Xtreme Rings. Not ideal but decent for learning the movement pattern I think.

Round 1: 10, 5+3, 5 (not sure about these. DId them on the pole through the rings. Maybe not full proper ROM).

Round 2: 8+2, 4, 3

Round 3: 8, 5, 5,

Round 4: 7, 5, 5

Cool Down:

Wall Bridge/Wall Extensions: 5/10, 5/10

Shoulder Dislocates: 10/10

Weighted Pike Stretch: 2X30sec

Six position shoulder stretches: ~6min

*As usual, I really struggle with the volume on these pull days. I have very decent pull strength (can manage 3-5 muscle ups), but when the pulls reach over 5-7, I tend to bottom out especially after the first round.

Does anyone has a suggestion to address this? Should I drop back to regular pullups for a while to build volume? I'm open to it if that's the best way but I don't want to regress in the multi-plane pulling dept.

Thanks for video link!

Can someone describe the "Cirque" for me, thank you.

duvalhala said:

Can someone describe the "Cirque" for me, thank you.

 

There's a link in the WOD description if you click on the word Cirque.

Thanks much