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
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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 secondsComplete 4 rounds of the following for 6 minutes of work total.
Alternating wide Bent Row x 30 seconds
Push Press x 30 seconds
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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 HoldWeight sug...
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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 HopsWeight suggestion:
M: 15-30#+ Set DBS
W: 8-20#+ Set DBS
