Block 11 Week 3 WOD 2
Block Eleven • 2m 9s
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
Jump Squats x 16 Reps (mod: speed squat)
Hip Thrust x 16 Reps
Using heavy dumbbells complete the following exercises for 3 rounds total.
Incline Pushup x 16 Reps
Bench Row x 16 reps (8 on each side)
Tricep Dip x 16 Reps
Weight suggestion:
M: 15-25#+ Set DBS
W: 10-20#+ Set DBS
Up Next in Block Eleven
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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... -
Block 11 Week 4 WOD 1
Using medium-heavy dumbbells complete the following pyramid: 10-15-20-25-30. This means 10 reps of all, then 15 reps of all, then 20…
Walking Lunges
Db Swings
Russian Twists
Side Plank DipsFinisher: 5 minutes of the following with the hip circle on: 5 reps elevated bridges then 5 reps of hip...
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Block 11 Week 4 WOD 2
Using medium-heavy dumbbells complete the following exercises for 3 rounds total.
MINUTE 1: Bench Row Right
MINUTE 2: Bench Row Left
MINUTE 3: Chest Press
MINUTE 4: Bench WalkUsing light-medium dumbbells complete the following exercises for 3 rounds total.
MINUTE 1: Bicep Curl
MINUTE 2: O...
