Block 18 Week 2 WOD 3
Block Eighteen • 2m 4s
20 Minute Circuit:
Complete 3 rounds of the following:
Snatch x 4 Reps (each side)
Reverse Lunge x 8 Reps (each side)
Leg Raise w/Hip Raise x 8 Reps
Weighted Squats x 8 Reps
Pop Jacks x 16 Reps
Palms to Elbows x 8 Total Reps
Sumo Squat x 8 Reps
Any remaining time:
Full Burpee x 8 Reps
Bicycle Sit Up x 16 Reps
Weight suggestions:
M:15-40#+ Set DBS
W: 10-25#+ Set DBS
Enjoy your workout!
Up Next in Block Eighteen
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Block 18 Week 3 WOD 1
20 Min AMRAP:
Alt Shoulder Press x 6 Reps (each side)
Hollow Hold S/A Close Grip Chest Press x 8 Reps (each side)
Seated Oblique Knee Tucks x 10 Reps (each side)
Alt Hammer Curls x 6 Reps (each side)
Hand Release Push Up x 8 Reps (each side)
Shoulder Tap to Plank Jack x 10 Reps (each side)... -
Block 18 Week 3 WOD 2
EMOM. Complete 3 rounds of the following:
M1: Scorpion to Spiderman x 16 Reps
M2: Over Unders x 16 Reps
M3: Weighted Hip Bridge x 16 Reps
M4: Static Lunge x 8 Reps (each side)
M5: Bear to Plank Walks x 16 Reps
M6: Blast off Push Ups x 8 Reps
M7: REST then repeatWeight suggestion:
M: 2... -
Block 18 Week 3 WOD 3
20 Min AMRAP:
Deadlifts x 8 Reps
Curtsy Lunges x 8 Reps (each side)
Half Thrusters x 8 Reps
Tricep Ext x 8 Reps
Reverse Grip Rows x 8 Reps
Sumo Squat x 8 Reps
Side Plank Hip Dip x 8 Reps (each side)Weight suggestion:
M: 20-40#+ Single DB
W: 12-25#+ Single DBEnjoy your workout!
