Block 14 Week 3 WOD 1
Block Fourteen • 1m 25s
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 Burpees
Weight suggestion:
M: 25-35#+ DB
W: 15-30#+ DB
Up Next in Block Fourteen
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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... -
Block 14 Week 4 WOD 1
Using medium-heavy dumbbells, get as far as possible in 20 minutes. Starting at 14 reps of each, then 13, then 12, 11, 10…
Floor Chest Press
DB Swings
Burpees
Sit Ups
30 Seconds Plank HoldWeight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
