Block 10 Week 1 WOD 1
Block Ten • 1m 52s
16 Minutes to get as far as possible. Buckle up for this one :P
Devil Presses x 6 reps
DB Back Lunges x 12 reps
DB Squats x 12 reps
Box Jumps x 10 reps
2-4 minute rest.
Then right into:
8 Minute AMRAP:
8 toes to bar
16 sit ups (good form!)
50 Speed Rope
Weight suggestion:
M: 20-30#+ Set DBS
W: 10-20#+ Set DBS
Up Next in Block Ten
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Block 10 Week 1 WOD 2
6 Minute AMRAP:
10 Burpees
20 Floor presses6 Minute AMRAP:
50 Plank Jacks
10 Pull-ups (sub bent over row)6 Minute AMRAP:
50 Bench up/overs
10 step ups (10 ea side)6 Minute AMRAP:
10 Plank Row
10 Pushups
50 Side Lunge HopsFinisher (optional): 2 Minute Wall sit (practice your form!)
Weight...
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Block 10 Week 1 WOD 3
To kick it off complete 2 rounds of:
40 second Side Plank hold Right (20 second rest)
40 second Side Plank hold Left (20 second rest)Right into: 4 Rounds of: Time cap 16 minutes
OHL (overhead lunges) x 14 reps (7 on ea)
DB Swing x 14 reps (7 on ea)
Floor Squat to OH press x 14 Reps
Mountain Cl... -
Block 10 Week 2 WOD 1
Starter (optional): 4 rounds of:
Ab hold x 30 seconds (think of a crunch but keep everything so tight and solid, drive low back through the floor the whole time and pull your pelvic floor UP keep everything tight while you
breathe).
High Plank or Down Dog x 30 seconds (this is your ‘active’ reco...
