Block 12 Week 3 WOD 3
Block Twelve • 2m 26s
Complete 3 rounds of the following for 6 minutes of work total.
Split Squats x 90 seconds
Bench Toe Taps x 30 seconds
Rest 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
Rest 1 minute. Complete 2 round of the following for 8 minutes of work total using light to medium dumbbells were noted.
MIN 1 Bridges
MIN 2 Sumo Squat to Clean Press (light/medium dbs)
MIN 3 Lunge/Jump lunge combo (30 seconds each side)
MIN 4 Press Jax/Rest (30 seconds each, light/medium dbs)
Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Twelve
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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... -
Block 12 Week 4 WOD 2
Complete 4 rounds of the following for 6 minutes of work total.
Jump Rope x 1 Min
Elbow Plank rotations x 30 secondsComplete 4 rounds of the following for 6 minutes of work total.
Tricep Dip x 30 seconds
Bicep Curl x 30 seconds
Plank Walk x 30 secondsComplete 6 rounds of the following f...
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Block 12 Week 4 WOD 3
Using medium-heavy dumbbells, complete the following exercises just like the song the “12 Days of Christmas,” goes.
Complete each exercise in ascending order then work back down to 1 while adding one exercise per round.
It will like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the ...
