Block 14 Week 4 WOD 1
Block Fourteen • 59s
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 Hold
Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Fourteen
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Block 14 Week 4 WOD 2
Using medium-heavy dumbbells, complete the following 20 MIN AMRAP. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 20 minutes.
DB Hip Thrust x 20 reps
DB Goblet Squats x 20 reps
Jump Rope x 50 reps
Jumping Lunges x 10 reps ... -
Block 14 Week 4 WOD 3
Using medium-heavy dumbbells, complete 4 rounds of the following for 6 minutes of work total.
Alternating Bent Over Row x 30 seconds
Box jump x 30 seconds
Overhead Press x 30 secondsComplete 4 rounds of the following for 6 minutes of work total.
Pushup x 30 seconds
Tricep Overhead Extensi...
