4 Rounds:
- 10 Dumbbell “Glute Bridge” Bench Press (Shoulders Only on the bench in a “T” shape)
- 10 Strict Pull-Ups
- 200m Farmer Strong Walk
Thursday, July 2, 2020
For Time:
4!
- Hang Squat Clean (Ascending)
- Prisoner Get-Ups (Ascending)
4!
- Hang Squat Clean (Ascending)
- Prisoner Get-Ups (Descending)
4!
- Hang Squat Clean (Descending)
- Prisoner Get-Ups (Descending)
4!
- Hang Squat Clean (Descending)
- Prisoner Get-Ups (Ascending)
Athletes can pick order of each couplet. Precede and follow couplet with a rope climb.
Derek Disbro / WODs / 0
Wednesday, July 1, 2020
Weight Vest Wednesday
For Time:
- 100 Jumping Jacks / 50 Lunge Steps / 25 Hand-Release Push-Up
- 80 Jumping Jacks / 40 Lunge Steps / 20 Hand-Release Push-Up
- 60 Jumping Jacks / 30 Lunge Steps / 15 Hand-Release Push-Up
- 40 Jumping Jacks / 20 Lunge Steps / 10 Hand-Release Push-Up
- 20 Jumping Jacks / 10 Lunge Steps / 5 Hand-Release Push-Up
Tuesday, June 30, 2020
8 Rounds:
- 4 Push Jerk
- 8 Toes-to-Bar
- 200m Run
Derek Disbro / WODs / 0
Monday, June 29, 2020
For Time:
- 50-40-30-20-10 AbMat Sit-Ups
- 25-20-15-10-5 Calorie Row/Bike
- 10-8-6-4-2 Deadlift
50 Sit-Ups / 25 Calories / 10 Deadlift; 40 Sit-Ups / 20 Calories / 8 Deadlift; etc.
Derek Disbro / WODs / 0
Saturday WOD
Grab a partner:
400m run with med ball
50 BS
50 FS
50 OHS
400m run with ball
50 SP
50PP
50 PJ
400m run with ball
50 HPC
50 HPS
400m run with ball
All movements done with an empty bar bell, only one person working at a time, except on the runs. Both partners will have a ball and run together.
Friday, June 26, 2020
30-27-24-21-18-15
- Double-Under or Row for Calories
- Lunge Walk in feet
- 15 Wallball Sit-Ups after each round.
Thursday, June 25, 2020
6 Rounds:
- 5 Sumo Deadlift High-Pull
- 10 Dumbbell Step-Ups (L=1, R=2)
- 15 second Super-Man hold
Immediately Into:
6 Rounds:
- 5 Hang Power Snatch
- 10 Goblet Squat
- 15 second L-Sit Hold (Bar Hang or Rings)
Derek Disbro / Uncategorized, WODs / 0
Wednesday, June 24, 2020
Weight Vest Wednesday
AMRAP 4 minutes:
- 2 Push-Ups
- 4 Box Jumps
- 6 Knees-to-Elbows
- Add 2 Push-Ups each round
- Count Push-Up reps
1 minute Rest
AMRAP 4 minutes:
- 2 Knees-to-Elbows
- 4 Push-Ups
- 6 Box Jumps
- Add 2 Knees-to-Elbows each round.
- Count K2E reps.
1 minute Rest
AMRAP 4 minutes:
- 2 Box Jumps
- 4 Knees-to-Elbows
- 6 Push-Ups
- Add 2 Box Jumps each round
- Count Box Jump reps.
2 minute Rest
Each athlete will then perform the section that they scored lowest again without the vest. Score is the total of the counted reps for each section.
Athletes’ score is total of the counted reps for each section.
Tuesday, June 23, 2020
10 Rounds:
- 200m Run
- 6 Dumbbell Burpees
Or
6 Rounds:
- 20 Calorie Row
- 10 Dumbbell Burpees