Block 18 Week 1 WOD 1
Block Eighteen • 1m 24s
Complete 3 Rounds of the Following:
Hip Hinge Swings x 10 Reps
Step Up to Hop x 10 Reps (each side)
Bench Row x 10 Reps (each side)
Single Arm Upright row x 5 Reps (each side)
Single Arm Full Thruster x 5 Reps (each side)
Any remaining time complete the following:
Torso Rotation w/Press x 10 Reps
Burpee x 10 Reps
Enjoy your workout!
Up Next in Block Eighteen
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Block 18 Week 1 WOD 2
20 Min AMRAP:
Box jumps x12 Reps
Bench Power Push Ups (or reg) x 6 Reps
Plank Renegade Row w/Jack x 12 total Reps
Alt Chest Press x 12 Total Reps
Sit Up to Press x 12 Reps
V-Up x 6 RepsWeight Suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBSEnjoy your workout!
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Block 18 Week 1 WOD 3
20 Min EMOM.
Complete 4 rounds of the following:
Min 1: Kneel Press to Stand x 5 Reps (each side)
Min 2: Curtsy Lunges x10 Reps Total
Min 3: Deadlifts x 15 Reps
Min 4: Mountain Climbers x 20 Reps total
Min 5: RESTWeight Suggestion:
M:15-40#+ Set DBS
W: 10-25#+ Set DBSEnjoy your workout!
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Block 18 Week 2 WOD 1
Circuit Short 20 Min Workout:
Complete 3 Rounds of the Following:
Hip bridge chest Press x 6 Reps
Tricep Ext x 6 Reps
Triangle Push Ups x 6 Reps
Scorpion to Spiderman x 12 RepsComplete 3 Rounds of the Following:
Lateral Lunge to Bicep Curl x 6 Reps
Hammer Curl x 6 Reps
Ground to Press x 6 ...
