Pulling and Grip Capacity Bias Block – Week 4 of 4

WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5 Burpees

5 Hang Squat Cleans + 5 Thrusters

5 Scapula Pull-ups

Get some blood flowing, use a Barbell or PVC Pipe dependent on what’s appropriate for you as an athlete.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

Station 1 – 6 Box Jumps 30/24 + 12 Wall Balls 20/14

Station 2 – 6 Box Jumps 30/24 + 12 Hang Squat Cleans 75/55

Alternate between the two stations for a total of 5 sets of each couplet. This is mean to be a capacity piece, the goal is to make sure you can complete the output consistent through the 5 cycles. Scale volume of reps as deemed fit.

1c) 25:00 – 45:00 – AQAP:

50 D-Ball Box Step-ups 70/50 @ 24/20

50 Cals Ski/Bike/Row or 600m Run

50 Toes-to-bar

40 Handstand Push-ups

40 Cals Ski/Bike/Row or 500m Run

40 Abmat Sit-ups

30 Thrusters 95/65

30 Cals Ski/Bike/Row or 400m Run

Scale as needed.

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