Pulling and Grip Capacity Bias Block – Week 1 of 4

WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10/side Single Arm Banded Lat Press Downs

20 Alternating Lunges

30 seconds Ski/Bike/Row

Increase intensity each round on the machine to get your cardio-vascular system ready to go.

1b) 12:00 – 22:00 – Every 1:00 x 10 sets:

Sets 1/3/5/7/9 – 10-15 Strict Supinated Grip Chest-to-bar Pull-ups

Sets 2/4/6/8/10 – 10 Dumbbell Pullover On Floor

Alternate between the two movements. Use appropriate assistance for the Chest-to-bar Pull-ups. If you can’t go overhead scale to a Supinated Bar Row.

1c) 23:00 – 38:00 – 5 sets of 2:00 ON/1:00 OFF:

20 Wall Balls

10 Box Jump Overs

Max Dumbbell Push Press

Scale as needed so you are getting to the Push Press with around 30 seconds each round. Loading should allow Wall Balls to be unbroken with a swift transition to the Box Jump Overs.

1d) 38:00 – 45:00 – AQAP:

50 Alternating Dumbbell Front Rack Lunges

400m Run

20 Stink Bugs

Scale as needed.

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