Block 15 Week 3 WOD 2
Block Fifteen • 1m 46s
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
Dumbbell Swing x 30 seconds
Complete 4 rounds of the following for 6 minutes of work total.
Plank Bench Rows x 30 seconds
Hammer Bicep Curl x 30 seconds
Overhead Press Jax x 30 seconds
Weight suggestion:
M: 20-40#+ Set DBS
W: 10-25#+ Set DBS
Up Next in Block Fifteen
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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 -
Block 15 Week 4 WOD 2
Using medium-heavy dumbbells, complete 4 rounds of the following for 6 minutes of work total.
Squat to Press x 30 seconds
Dumbbells Swing x 30 seconds
Plank Hold x 30 secondsComplete 4 rounds of the following for 6 minutes of work total.
Back Lunges x 30 seconds
Deadlifts x 30 seconds
Box Jum...
