Block 15 Week 1 WOD 3
Block Fifteen • 1m 27s
Using medium-heavy dumbbells complete the following 10 minute AMRAP’s
10 MIN AMRAP:
10 Squat Curl to Press
10 Split Squats off Bench (10 on each)
10 Step Up to Upright Row (10 on each)
10 MIN AMRAP:
10 Plank Row (bench)
10 Bicep Curls
10 Oblique Twists
Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Fifteen
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Block 15 Week 2 WOD 1
Using one heavy dumbbell complete the following all on one side, then repeat on other side. After complete both sides that equals one round.
Complete 4-5 rounds total.8 (right) Plank Row to Upright Row
8 (right) Squat to Overhead Press
12 (right) Side Standing Crunch
12 (right) Side Dumbbell S... -
Block 15 Week 2 WOD 2
Using medium dumbbells complete the following circuit 4 times.
MIN 1: Chin Ups (as many as possible)
MIN 2: Chest Press (Bottom Half)
MIN 3: Bicep Curl
MIN 4:bench Plank/ climbers
MIN 5:/Tricep Extension
MIN 6: Speed Jump RopeWeight suggestion:
M: 15-30#+ Set DBS
W: 8-20#+ Set DBS -
Block 15 Week 2 WOD 3
Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.
Walking Overhead Lunges x 16 (8 on each)
Hip Thrust x 16
Box Squats x 16 reps
Pistol Squats x 16 (8 on each)
Runner Taps x 16 (on each side)
Jump Lunges x 16 (8 on each side)Weight suggestion:
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