Author: Jade

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 30 seconds Ski/Bike/Row 5/side Single Arm Russian Kettlebell Swings 5/side Down Dog Reach For Opposite Foot 5 Vertical Leaps Get some blood flowing and your body warm. If you’ve got any tight areas don’t be afraid to address them. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: 5/side Single Arm Dumbbell Push Press 70/50 10 Box Jump Overs 24/20 15 Kettlebell Swings 70/53 The goal stimulus for this piece is increasing and developing capacity in these movements and consistency in your efforts. We want you to pick loads/reps that allow you to maintain output for all 10 sets. The goal of this piece should be to finish all 10 sets within 5 seconds of each other to work on your pacing. Depending on…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 3 Inchworm 5 Scapula Pull-Up w/Pause 10 Bird Dog 100m Run Get some blood flowing and your body ready to go. 1b) 15:00 – 25:00 – AQAP: 21-15-9 Double Kettlebell Snatch 35/26 9-6-3 Muscle-ups Scale as needed. 1c) 27:00 – 37:00 – AQAP: 100-80-60-40-20 Double-unders 5-4-3-2-1 Squat Cleans 165/115 > 175/125 > 185/135 > 205/145 > 225/155 Pick a loading that allows you to move unbroken for the 10 reps. 1d) 38:00 – 45:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Rows 70/50 10/side Rear Foot Elevated Dumbbell Goblet Split Squats 70/50 10 Strict Knees-up This is an accessory AMRAP. Move through at a pace that allows you to focus on perfectly clean movements. For results post detailed weights, reps, times, thoughts, etc. for all work…