Block 10 Week 3 WOD 3
Block Ten • 1m 53s
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 Step up 20/10 x 8 sets (4 on ea leg)
2. Box Jump x 8 sets
3. Hip Thrust x 8 sets
4. Curtsey Static Lunge x 8 sets (4 on ea leg)
5. One Arm DB snatch x 8 sets
Finisher (optional): 3 rounds
MIN 1: band kickback right leg
MIN 2: band kickback left leg
Weight suggestion:
M: 20-40#+ Single DB
W: 12-25#+ Single DB
Up Next in Block Ten
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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... -
Block 10 Week 4 WOD 3
5 rounds. If you have time do 6:
MIN 1: DB Snatch x 6 (on ea side)
MIN 2: Plank Row x 8 (on ea side)
MIN 3: Max Walking Lunge
MIN 4: Max Goblet Squat
MIN 5: Max Speed Jump RopeWeight suggestion:
M: 20-40#+ Single DB
W: 12-25#+ Single DB
