Block 12 Week 2 WOD 1
Block Twelve • 2m 27s
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 suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Twelve
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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 ... -
Block 12 Week 2 WOD 3
Complete the following 8 MIN EMOM. Complete both in the SAME minute. You gotta move!
8 DB Push Press
8 DB Sumo to UprightComplete the following 7 MIN AMRAPs. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 7 minutes. T...
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Block 12 Week 3 WOD 1
Complete 4 rounds of the following for 6 minutes of work total.
Alternating Bent Over Row x 30 seconds
Burpee x 30 seconds
Elbow Plank Hold x 30 secondsRest 1 minute. Complete 4 rounds of the following for 6 minutes of work total.
Plank Delt Taps x 30 seconds
Tricep Dips x 30 seconds
DB S...
