Pulling and Grip Capacity Bias Block – Week 4 of 4

WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

15/12 Calories Ski/Bike/Row or 200m Run

10 Hollow Rocks

10 Superman Arch-ups

As always if you’re in the gym 4-6 days/week don’t be afraid to treat this as an Active Recovery session, approach at an easy-to-moderate intensity and think of this as a “flow” session, just keep yourself moving, use light weights, etc. If you’re only in a couple or few days/week get after it, go hard, and sweat!

1b) 13:00 – 23:00 – 10 minute AMRAP:

15/12 Calories Ski/Bike/Row or 200m Run

15 Burpee Dumbbell Deadlifts

Make sure you are setting your back position properly on the pick-up…a little “cheat” is to offset your hands to the back of the Dumbbells so you initiate by only picking up one head of the Dumbbell for the first couple inches of the lift.

1c) 24:00 – 34:00 – 10 minute AMRAP:

15/12 Calories Ski/Bike/Row or 200m Run

20 Alternating Dumbbell Plank Rows

Focus on keeping your Glutes on and Trunk tight as you move through the Plank Rows. Use a loading that allows you to perform the Dumbbells movements unbroken as a set.

1d) 35:00 – 45:00 – 10 minute AMRAP:

15/12 Calories Ski/Bike/Row or 200m Run

15 Dumbbell Hang Power Clean + Shoulder-to-Overhead

Ideally Push Jerk the Dumbbells if you have the skillset, otherwise opt to a Push Press. Use a loading that allows you to perform the Dumbbells movements unbroken as a set.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE