Author: Jade

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Air Squats 10 Banded Good Mornings 5 Burpee-to-Target Get some blood flowing and your hips and back ready to go. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Dumbbell Hang Power Clean + 30 second Sprint Ski/Bike/Row Start with a moderate load on the Dumbbells and build loading each round as deemed fit. Get after it and go hard on your machine, focus on transitioning from the Dumbbells to the Machine as quickly as possible. 1c) 20:00 – 28:00 – Every 30 seconds x 16 sets: 3 Ball Slams Focus here should be maximal power and speed. Get some speed on that ball. 1d) 32:00 – 38:00 – 6 minute AMRAP: 7 Burpee-to-Target 7 D-Ball Squat Clean 42 Single-unders Scale as needed. 1e) 39:00…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 15 Tall Kneeling Banded Face Pulls Station 2 – 5/side Single Leg Plate/Box Jumps Station 3 – 5 Tall Power Snatch + 5 Snatch Push Jerk Grab a PVC Pipe or Barbell based on what is appropriate for your skill level/strength. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: 3-5/side Single Leg Landmine Romanian Deadlift + Row Pick a rep range based on timeline. Perform all reps on 1 side before switching to the other. Take your time and focus on position and balance. If we’re short on landmines you can perform this with a Dumbbell or Kettlebell also. 1c) 19:00 – 26:00 – Every 1:00 x 7 sets: 15 Banded Russian Kettlebell Swings Pick a loading and band…