Block 12 Week 3 WOD 1
Block Twelve • 1m 59s
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 seconds
Rest 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 Swing x 30 seconds
Rest 1 minute. Complete 4 rounds of the following for 6 minutes of work total.
Plank Row x 30 seconds
Knee Tucks (r to r; l to l) x 30 seconds
Hammer Bicep Curl/Press x 30 seconds (knees)
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 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... -
Block 12 Week 4 WOD 1
Complete the following 10 MIN AMRAP.
AMRAP means as many rounds as possible. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 10 minutes. Let’s move on this one, push it!
Cleans x 10 reps
Squats x 10 reps
Side Lunge to cur...
