Block 14 Week 1 WOD 1
Block Fourteen • 1m 36s
Complete the following using medium dumbbells for 3-4 rounds or 20 minutes, whichever comes first.
20 Alternating DB Snatches
20 Walking Lunges
20 Russian Twists
10 Squat to Overhead Press
10 Push-ups (any modification)
10 Pull-ups/Chin-ups (mod: heavy run row)
Weight suggestion:
M: 15-30#+ Set DBS
W: 8-20#+ Set DBS
Up Next in Block Fourteen
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Block 14 Week 1 WOD 2
Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.
MIN 1: Squat to Twist Press
MIN 2: Deadlift to Curl
MIN 3: DB Swing to Back Lunge
MIN 4: Bench Plank Rows
MIN 5: Box JumpsWeight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS -
Block 14 Week 1 WOD 3
Using medium dumbbells get as far as possible in 20 minutes. Start with 2 reps of each exercise, then 4, then 6 and so on…
2-4-6-8-10-12 reps….
DB Squat Cleans
Side Step Up
Lateral Bench Hops
Bench Bent Rows
Bench Plank Jax
100 Speed Jump RopeWeight suggestion:
M: 15-30#+ Set DBS
W: 8-2... -
Block 14 Week 2 WOD 1
Using heavy dumbbells complete the following for 5 rounds (time tap 15 minutes).
8 Chin Ups
8 burpees (any modification)
8 DB Push PressImmediately into: 50 lateral hops off bench
Finisher:
30-20-10
Chest Press with Dumbbells
Heavy Bench Row with Dumbbell (half reps on each side)Weig...
