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Block 18 Week 4 WOD 1

Block Eighteen • 1m 52s

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

Enjoy your workout!

Up Next in Block Eighteen

  • 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!

  • Block 18 Week 4 WOD 3
    02:03
    Block 18 Week 4 WOD 3

    Block 18 Week 4 WOD 3

    EMOM- 1 heavy dumbbell
    M1: Burpees 30sec/ Plank 30sec
    M2: Kettlebell Swings 30sec/ ISO Squat 30 sec
    M3: Jump Squats x30 reps
    M4: Rest
    3 rounds

    M1: Plank Hip Rocks
    M2: Weight Reverse Lunge 30/30
    M3: S/L Dead lift 30/30
    M4: Rest
    2 rounds

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