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 – AQAP:

21-15-9 Double Kettlebell Snatch 35/26

9-6-3 Muscle-ups

Scale as needed.

1c) 27:00 – 37:00 – AQAP:

100-80-60-40-20 Double-unders

5-4-3-2-1 Squat Cleans 165/115 > 175/125 > 185/135 > 205/145 > 225/155

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 70/50

10/side Rear Foot Elevated Dumbbell Goblet Split Squats 70/50

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