Block 11 Week 2 WOD 3

Block Eleven • 1m 29s

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 (on each leg)
Devli Press x 10 reps

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

Up Next in Block Eleven

01:43

Block 11 Week 3 WOD 1

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
02:09

Block 11 Week 3 WOD 2

Block 11 Week 3 WOD 2

Using medium-heavy dumbbells complete the following exercises for 3 rounds total.
Plank Row to Bear Squat (2 row + 1 squat = 1 Rep) x 8 Reps
Chest Press x 16 Reps
Lat Pullover to Sit Up x 16 Reps

Using heavy dumbbells complete the following exercises for 3 rounds total.
Step Up x 16 Reps
Jum...
01:24

Block 11 Week 3 WOD 3

Block 11 Week 3 WOD 3

Using medium-heavy dumbbells complete the following exercises for 4 rounds total.

MINUTE 1: Sump to Upright Row
MINUTE 2: Deadlift
MINUTE 3: Lat Pullover to Bridge
MINUTE 4: Side Lying Hip Raise (30 seconds on each)
MINUTE 5: Hindu Pushups
MINUTE 6: Mountain Climber 30 seconds/Rest 30 second...