Block 10 Week 2 WOD 2
Block Ten • 1m 37s
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 motion.
10 MIN EMOM:
MIN 1: Max Alternating Step Ups (go heavy)
MIN 2: Speed Jump Rope (the full minute)
5 MIN AMRAP (optional):
Step Up Hops x 20 reps (10 on ea leg)
Squat Jumps x 10 Reps (use bench to tap butt)
Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Ten
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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... -
Block 10 Week 3 WOD 1
20 Minutes to get as far as possible: 2…4…6…8…10…
If you want extra you can do a 25 minute time cap instead.
Curtsey Lunges (half reps on ea side)
Squat to OH Press
Pushups
DB Elevated bridges
DB Sit Ups
DB Deadlifts
Speed Jump Rope (always 50 reps or 1 minute)Weight suggestion:
M: 20-40#+ S... -
Block 10 Week 3 WOD 2
15 MIN AMRAP:
10 Chin Ups (mod bent over row)
10 Push Press
8 Plank Rows (4 on ea)
8 DB Burpees (no pushup)1-3 minute rest. Then right into:
6 MIN AMRAP: Use as much resistance as possible:
Band Pull aparts x 20 (pinch your shoulder blades)
Band Upright Row x 15 (pull up and slightly back)
Ba...
