Author: Jade

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Hanging Hollow Rocks 10 Alternating Staggered Stance Good Morning Get those shoulders and hammies primed for the day. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: Station 1 – 8/side Single Arm Kettlebell Upright Row Station 2 – 5/side Single Leg Good Morning Alternate between the movements on each minute. Use loading you can either maintain or build upon. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: Station 1 – 10 Supinated Bent Over Rows Station 2 – 10 Romanian Deadlifts Alternate between the movements on each minute. Use loading you can either maintain or build upon. 1d) 27:00 – 45:00 – 3 sets of 5 minute AMRAP/1 minute Rest: 3 rounds of… 5 Pull-ups 20 Kettlebell Swings…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 3x Inchworm + Push-up + 10 Plank Shoulder Tap Station 3 – 5 Snatch High-Pull + 5 Hang Muscle Snatch + 5 Overhead Squats Use a Barbell or PVC Pipe based on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: Sets 1/3/5/7 – 5/side Single Arm Dumbbell Push Press + 20 second Hold Sets 2/4/6/8 – 5/side Single Arm Dumbbell High-Pull + 10-20 Alternating Quadraped Shoulder Taps For the Dumbbell Push Press perform 5 reps, then hold for 20 seconds Overhead, then switch to the other side. Start with loading that you can at least maintain or build upon. Alternate between the two couples of…