Block 14 Week 1 WOD 2
Block Fourteen • 1m 30s
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 Jumps
Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Fourteen
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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...
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Block 14 Week 2 WOD 2
Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.
MIN 1: Deadlift to Upright Row
MIN 2: Box Jump Step Overs
MIN 3: Overhead Walking Lunges
MIN 4: Runner Row (30 seconds on ea)
MIN 5: Bear Crawl (forward and back)Weight suggestion:
M: 2...
