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Block 18 Week 3 WOD 1

Block Eighteen • 1m 17s
2 comments

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

  • Block 18 Week 3 WOD 2
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    Block 18 Week 3 WOD 2

    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 repeat

    Weight suggestion:
    M: 2...

  • Block 18 Week 3 WOD 3
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    Block 18 Week 3 WOD 3

    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 DB

    Enjoy your workout!

  • Block 18 Week 4 WOD 1
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    Block 18 Week 4 WOD 1

    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 rounds

    Bench Pistols (mod: kickstand) x6e
    5 Pulse Squat to Lateral Steps Up x6e
    Seated Knee Tucks 12
    2 rounds

    Plank to hops- Knee to Elbow x24 total
    Full Sit up 12
    1 Round

    Enjo...

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