Block 14 Week 2 WOD 3
Block Fourteen • 2m 0s
Using medium-heavy dumbbells complete the following 10 minute AMRAP’s
10 MIN AMRAP:
10 Squat Curl to Press
10 Split Squats off Bench (10 on each)
10 Step Up to Upright Row (10 on each)
10 MIN AMRAP:
10 Plank Row (bench)
10 Tricep Dips
10 Bicep Curls
10 Oblique Twists
Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Fourteen
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Block 14 Week 3 WOD 1
Using one heavy dumbbell complete the following all on one side, then repeat on other side.
After complete both sides that equals one round. Complete 4-5 rounds total.
10 Single Arm Squat to Push Press
10 Sumo to Upright Row
10 Side Standing Crunch
10 DB Swings
5 One Arm BurpeesWeigh...
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Block 14 Week 3 WOD 2
Complete the following using medium dumbbells for 4 rounds or 20 minutes, whichever comes first.
15 Sit Ups
12 Alternating Back Lunges
12 Alternating Step Ups
8 Squat to Overhead Press
8 Elevated Deadlifts (on each leg)
15 Toes to Bar (Modification: Pike Kickbacks)Weight suggestion:
M:... -
Block 14 Week 3 WOD 3
Using medium dumbbells complete the following circuit 4 times.
MIN 1: Tricep Dip/Overhead Extension (30 seconds each)
MIN 2: Bench Pushups
MIN 3: Speed Jump Rope
MIN 4: Bench Pushups
MIN 5: Lateral Raise to Reverse Fly
MIN 6: Speed Jump RopeWeight suggestion:
M: 15-30#+ Set DBS
W: 8-20...
