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Block 11 Week 2 WOD 1

Block Eleven • 2m 16s

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  • 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...

  • Block 11 Week 3 WOD 1

    Using medium-heavy dumbbells complete 5 rounds of the following. 15 minute time cap.

    10 Pullup
    10 Box Jump to Burpee
    10 Push Press
    25 Plank jacks

    Finisher:
    50 Reps Band Pull Aparts
    25 Pike Pushups
    25 bent rows with band

    Weight suggestion:
    M: 15-25#+ Set DBS
    W: 10-20#+ Set DBS