Block 12 Week 4 WOD 2
Block Twelve • 1m 36s
Complete 4 rounds of the following for 6 minutes of work total.
Jump Rope x 1 Min
Elbow Plank rotations x 30 seconds
Complete 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 seconds
Complete 6 rounds of the following for 9 minutes of work total.
1/2 Buprees x 30 seconds
Bike Crunch (controlled) x 30 seconds
Plank Opposite Reach x 30 seconds
Weight suggestion:
M: 20-30#+ Set DBS
W: 10-20#+ Set DBS
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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 ...
