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Block 18 Week 3 WOD 2

Block Eighteen • 1m 41s

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: 20-40#+ Single DB
W 12-25# + Single DB

Enjoy your workout!

Up Next in Block Eighteen

  • 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
    01:52
    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...

  • Block 18 Week 4 WOD 2
    01:57
    Block 18 Week 4 WOD 2

    Block 18 Week 4 WOD 2

    AMRAP- 20mins Bench and Mid-Heavy weightsSnatch x4e
    Reverse Row x8
    Bench Step overs x16
    Clean to Press x8e
    Single Arm Chest Press x8e
    Plank row to a deadlift x8
    Bear Taps x16

    Weight suggestion:
    M: 20-40#+ Single DB
    W: 12-25#+ Single DB

    Enjoy your workout!

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