Author: Jade

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 – 10 minute AMRAP: 20 Alternating Dumbbell Power Snatch 50/35 10 Burpees Pick a loading that allows you to move steady through the 20 reps. 1c) 27:00 – 37:00 – 10 minute AMRAP: 30 Double-unders 10 Dumbbell Hang Squat Cleans 35/25 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 50/35 10/side Rear Foot Elevated Dumbbell Goblet Split Squats 50/35 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…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: Single Arm KB/DB Overhead Hold + 10 Slow Marching Steps In Place/side 10 Banded No-Money’s 10 Alternating Lunges Get some blood flowing. Increase load on the overhead hold each round as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1 Strict Press + 2 Push Press + 3 Push Jerk Start around 60% of your 1RM Strict Press and build as deemed fit. This is a good amount of volume on a short time frame so don’t expect to get crazy heavy with the loading. 1c) 19:00 – 25:00 – Every 1:00 x 6 sets: 5/side Single Arm Dumbbell Front Squats + 5/side Single Arm Dumbbell Side Bends Perform this as 5 Front Squats, then perform the Side Bends on that side,…