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Block 12 Week 1 WOD 1

Block Twelve • 1m 24s

Up Next in Block Twelve

  • 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 Thrust

    Weight 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 50

    Weight...