Pulling and Grip Capacity Bias Block – Week 3 of 4

WOD:

1a) 0:00 – 9:00 – 9 minute AMRAP:

3 Inchworm

5 Scapula Pull-Up w/Pause

10 Bird Dog

100m Run

Get some blood flowing and your body ready to go.

1b) 15:00 – 25:00 – 10 minute AMRAP:

20 Alternating Dumbbell Power Snatch 50/35

10 Burpees

Pick a loading that allows you to move steady through the 20 reps.

1c) 27:00 – 37:00 – 10 minute AMRAP:

30 Double-unders

10 Dumbbell Hang Squat Cleans 35/25

Pick a loading that allows you to move unbroken for the 10 reps.

1d) 38:00 – 45:00 – 7 minute AMRAP:

10 Alternating Dumbbell Plank Rows 50/35

10/side Rear Foot Elevated Dumbbell Goblet Split Squats 50/35

10 Strict Knees-up

This is an accessory AMRAP. Move through at a pace that allows you to focus on perfectly clean movements.

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