Block 10 Week 3 WOD 2
Block Ten • 1m 56s
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)
Band Bent Over Row x 10 (pinch your shoulder blades)
Weight suggestion:
M: 20-40#+ Set DBS & medium resistance band
W: 12-25#+ Set DBS & light-med resistance band
Up Next in Block Ten
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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... -
Block 10 Week 4 WOD 2
6 minute AMRAP. Rest 30-60 seconds after.
3 Burpee
6 Thruster (squat to press but in one fast motion)
9 Air Squats6 minute AMRAP. Rest 30-60 seconds after.
3 Burpee
6 DB Cleans
9 Plank Shoulder Taps (r/l = 1)6 minute AMRAP. Rest 30-60 seconds after.
3 Sit to Stand & Press (go heavy)
6 Ch...
