Block 10 Week 3 WOD 1
Block Ten • 1m 25s
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#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Ten
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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... -
Block 10 Week 3 WOD 3
Complete 8 sets of each each exercise using the Tabata protocol. Tabata means 20 seconds on (completely the prescribed exercise at max reps), followed by 20 seconds of complete rest.
Complete 8 sets of each, the first 4 sets on one side, the last 4 sets on the other (where applicable).
1. DB St...
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Block 10 Week 4 WOD 1
15 MIN AMRAP:
Devil Press x 8 reps
Bent Over Row x 8 reps
Pike Pushups x 12 reps
DB Chest Press & Bridge x 16 reps
Plank Jacks x 20 RepsComplete 3 rounds: 40 seconds on/ 20 seconds off of:
Max Bicep curls
Max Alternating Overhead Press
Max Tricep Overhead Extension
Plank Hold (pull your h...
