Block 15 Week 3 WOD 3
Block Fifteen • 1m 41s
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 suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Fifteen
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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... -
Block 15 Week 4 WOD 3
Using medium-heavy dumbbells complete the following circuit for 3 rounds total. Right side, and then left side equals 1 round total.
(Right) Runner Row x 10 Reps
(Right) One Leg RDL to back Lunge x 10 Reps (lung + RDL = 1 rep)
(Right) Squat x 10 Reps
(Right) Snatch x 10 Reps
(Right) One Arm Burp...
