Block 10 Week 1 WOD 3
Block Ten • 1m 50s
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 Climber x 50 reps (r/l = 2 reps)
Finisher (optional): 4 rounds of:
Strict overhead hammer press x 10 reps (go heavy)
Upright Row x 10 reps (go heavy)
Lateral Raise x 10 reps (go light turn thumbs down)
Reverse fly x 10 reps (go light pinch shoulder blades together)
Weight suggestion:
M: 15-40#+ Set DBS
W: 10-25#+ Set DBS
Up Next in Block Ten
-
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... -
Block 10 Week 2 WOD 3
Complete 3 Rounds: 18 minutes
MIN 1: DB Cleans
MIN 2: Bench Row (30 sec ea side)
MIN 3: Bridge & Chest press
MIN 4: Bridge Hold Pullover
MIN 5: Tricep Dip (take a break or two if you need)
MIN 6: Toes to Bar (sub pike kickbacks) (30 seconds on/30 seconds rest)Complete 2 rounds: 6 MIN
MIN 1...
