Author: Jade

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 100-150m Run or Cardio 40 seconds Station 2 – 10 Air Squat + 10 Banded Lat Press Downs Station 3 – 5/side Kettlebell Suitcase Deadlifts w/3 second lower Increase loading/intensity through each round as deemed fit to get yourself prepped for the days work. 1b) 13:00 – 33:00 – Every 5:00 x 4 sets: 30 Wall Balls 20/14 200m Run 15 Toes-to-bar 5 Snatch 165/115 Scale as needed. You should be getting at least 1 minute of rest each round. Snatches are anyway, anyhow. 1c) 34:00 – 45:00 – 11 minute AMRAP: 21 Clean and Jerks 95/65 15 Clean and Jerks 135/95 9 Clean and Jerks 185/135 Max Calories Ski/Bike/Row Scale as needed. For results post detailed weights, reps, times, thoughts,…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top up/down 10 Medball Hamstring Curls 5 Scapula Pull-ups 10 Bent Over Thumbs Up Reverse Fly Take your time and focus on good activation and position on movements. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 10 Front Squats Start around 60% of your 1RM and build as deemed fit. 1c) 20:00 – 27:00 – Every 1:00 x 7 sets: 5 Bent Over Supinated Tempo (0.2.2) Rows Focus on tempo and positioning first, loading second. 1d) 32:00 – 45:00 – 13 minute AMRAP: 150 Double-unders 50 Alternating Pistol Squats 100 Double-unders 50 Pull-ups 75 Double-unders 50 Overhead Squats 75/55 50 Double-unders 25 Chest-to-bar Scale as needed. Accessory: 2) Monostructural Conditioning – Walk: 60 minutes Get outside. Wear a weight vest or back pack if…