Block 18 Week 3 WOD 1
Block Eighteen • 1m 17s
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)
Weight Suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Enjoy your workout!
Up Next in Block Eighteen
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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!
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Block 18 Week 4 WOD 1
Circuit Training: Bench and Bodyweight
Burpee to a Box jump x6
Bench Hop overs x12
Broad Jump to shuffle x12
3 roundsBench Pistols (mod: kickstand) x6e
5 Pulse Squat to Lateral Steps Up x6e
Seated Knee Tucks 12
2 roundsPlank to hops- Knee to Elbow x24 total
Full Sit up 12
1 RoundEnjo...
