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

200m Run

15 Knees-up

10 Alternating Hang Dumbbell Power Snatch

Scale as needed. You should be getting at least 1 minute of rest each round.

1c) 34:00 – 45:00 – 11 minute AMRAP:

21 Alternating Single Arm Dumbbell Hang Power Clean + Push Press

15 Calories Ski/Bike/Row

9 Burpees

Scale as needed.

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