Block 10 Week 1 WOD 2
Block Ten • 2m 40s
6 Minute AMRAP:
10 Burpees
20 Floor presses
6 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 Hops
Finisher (optional): 2 Minute Wall sit (practice your form!)
Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Ten
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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... -
Block 10 Week 2 WOD 2
10 MIN EMOM:
MIN 1: DB Squats x 15 reps (go heavy)
MIN 2: Wall Climbers (as many as you can do- you’ll have to take breaks and that’s ok. Do a few, take a break, repeat for the while minute). Stack your wrists under your shoulders- this is SO much core so if its too much practice them in slow mo...
