Block 12 Week 1 WOD 2
Block Twelve • 1m 42s
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
Up Next in Block Twelve
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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...
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Block 12 Week 2 WOD 2
Complete the following 20 MIN AMRAP.
Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 20 minutes. Lower body.
DB Hip Thrust x 25 reps
DB Squats x 25 reps
Side Lunch Hops x 25 reps total
DB Lunges x 25 reps (on ea side)
25 ...
