Block 12 Week 2 WOD 3
Block Twelve • 1m 24s
Complete the following 8 MIN EMOM. Complete both in the SAME minute. You gotta move!
8 DB Push Press
8 DB Sumo to Upright
Complete 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. Then rest 1-2 minutes and complete your last AMRAP.
AMRAP 1: 7 MINUTES
6 Chin Ups
8 Pushups
10 Twist Mountain Climbers (on ea side)
AMRAP 2: 7 MINUTES
DB Snatch R x 8 reps
Plank Row Off Bench R x 8 reps
DB Snatch L x 8 reps
Plank Row Off Bench L x 8 reps
Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Twelve
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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... -
Block 12 Week 3 WOD 2
Complete the following AMRAPs. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 12 minutes. After completing rest for a minute then move to next AMRAP.
AMRAP 1: 12 MINUTES:
2 DB Bear Squat + 2 Db Squats x 6 Reps (2 of each =...
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Block 12 Week 3 WOD 3
Complete 3 rounds of the following for 6 minutes of work total.
Split Squats x 90 seconds
Bench Toe Taps x 30 secondsRest 1 minute. Complete 3 rounds of the following for 6 minutes of work total.
Pistol Squat x 45 seconds (on each side, 90 sec total)
Plank Jack to Knee Tuck x 30 seconds...
