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Block 11 Week 1 WOD 3

Block Eleven • 1m 14s

Up Next in Block Eleven

  • Block 11 Week 2 WOD 1

    WEEK 2 WOD 1:

    Using heavy dumbbells complete the following exercises for 3 rounds total.

    MINUTE 1: Pushups
    MINUTE 2: Db Swing
    MINUTE 3: Box Jumps
    MINUTE 4: Bench Rows
    MINUTE 5: Bench Lateral Hops (hands on bench)
    MINUTE 6: Floor or Bench Sit to Stand (and press)

    Using heavy dumbbells comple...

  • Block 11 Week 2 WOD 2

    Using medium-heavy dumbbells complete the following 20 minute AMRAP.

    25 Squats
    100 Speed Jump Rope
    10 Pull-ups (sub bench rows 10 on each)
    10 Plank Rows (5 on each side)
    25 Bear Squats
    100 Speed Jump Rope

    Weight suggestion:
    M: 20-35#+ Set DBS
    W: 12-25#+ Set DBS

  • Block 11 Week 2 WOD 3

    Using heavy dumbbells, complete 8 rounds of the following as fast as possible with good form. It’s 8 rounds today or 20 minutes, whatever comes first.

    Elevated Deadlift x 10 reps (on each leg)
    Elevated Bridges x 20 reps
    Bench Step Ups x 10 reps (on each leg)
    Bodyweight Jumping Lunges x 10 (o...