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 20/14

10 Box Jump Overs 24/20

Max Shoulder-to-Overhead 95/65

Scale as needed so you are getting to the Shoulder-to-Overhead 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 50/35

400m Run

30 Strict Handstand Push-ups

Scale as needed.

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