Block 12 Week 1 WOD 1
Block Twelve • 1m 24s
Complete 4 rounds of the following:
Chin-ups x 12 reps, 10, 8, 6 reps
DB Swing to Lunge x 20 reps (10 on each)
Reverse Bench Row x 12 reps (12 on each)
Step Up to Overhead Press x 10 reps (10 on each)
DB Deadlift x 12 reps
Speed Jumprope x 70, 80, 90, 100 jumps
Weight Suggestion
M: 20-40#+ DBS
W: 10-25#+ DBS
Up Next in Block Twelve
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Block 12 Week 1 WOD 2
Complete the following 20 Minute AMRAP.
8 Box Jumps
10 Squat to Press
12 Lateral Bench Hops (12 on each = 24 total)
14 Deadlift to Upright Row
16 Hip ThrustWeight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS -
Block 12 Week 1 WOD 3
Complete 4 rounds of the following.
Minute 1: American DB Swings
Minute 2: Split Squats (30 sec each side)
Minute 3: Pushups
Minute 4: Tricep OH extension
Minute 5: Plank Walk
Minute 6: Climbers / rest (30 seconds each)Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS -
Block 12 Week 2 WOD 1
Pyramid: Chest Press then Pushup (5 reps each, 4 reps, 3..)
DB Upper Cut x 12 reps
Db Clawers x 12 reps
TRX Row x 12 reps
Chest Fly x 12 reps (off bench)
Side Plank Dip & Knee Tuck 12 reps (on each side)
Bike Crunch (controlled) x 12 reps (on each side 24 total)
Jump Rope x 50Weight...
