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Block 15 Week 3 WOD 1

Block Fifteen • 1m 11s

Using medium-heavy dumbbells, complete the following 20 MIN AMRAP. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 20 minutes.

DB Goblet Squats x 20 reps
Jump Rope x 50 reps
Side lunges x 10 reps (ea side)
Side Step Up x 20 reps (total)
Jump Rope x 50 reps

Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS

Up Next in Block Fifteen

  • Block 15 Week 3 WOD 2
    01:46
    Block 15 Week 3 WOD 2

    Block 15 Week 3 WOD 2

    Using medium-heavy dumbbells, complete 4 rounds of the following for 6 minutes of work total.

    Pushups x 30 seconds
    Climbers x 30 seconds
    Bicycle Crunches x 30 seconds

    Complete 4 rounds of the following for 6 minutes of work total.

    Alternating wide Bent Row x 30 seconds
    Push Press x 30 seconds
    ...

  • Block 15 Week 3 WOD 3
    01:41
    Block 15 Week 3 WOD 3

    Block 15 Week 3 WOD 3

    Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.

    MIN 1: Squat to Upright Row
    MIN 2: Curtsey Step Ups (alternating)
    MIN 3: Bench Toe Taps
    MIN 4: Runner Row (30 seconds on each)
    MIN 5: Deadlift to Bent Over Row
    MIN 6: Plank Elbow Hold

    Weight sug...

  • Block 15 Week 4 WOD 1
    01:30
    Block 15 Week 4 WOD 1

    Block 15 Week 4 WOD 1

    Using medium dumbbells get as far as possible in 20 minutes.
    2-4-6-8-10-12….

    DB Cleans
    Alternating Side Lunges
    Up/Over Bench Hops
    Bench Bent Rows
    Bench Pushups
    Lateral Bench Hops

    Weight suggestion:
    M: 15-30#+ Set DBS
    W: 8-20#+ Set DBS

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