Weight Vest Wednesday
AMRAP 15 minutes
- 100ft. Walking Lunge
- 15 Slam Ball
- Round# Barbell Roll-Out
10 minutes with vest. 5 minutes without.
Tuesday, Feb. 25. 2020
3 Rounds:
- 30 Kettlebell Swings
- 3 Inverted Burpees
- 30 Calorie Row
- 3 Wall Walks
Derek Disbro / WODs / 0
Monday, Feb. 24, 2020
10!
- Deadlift
- Push-Ups w/feet against wall 12+” off floor
- Toes-to-Bar
Derek Disbro / WODs / 0
Saturday wod
Partner up:
Card Game:
Hearts: Pull ups
Clubs: Back squats
Spades: Bench press
Diamonds: Hang cleans
Black Joker: 16 wall walks, one person wall walks while partner is in handstand, alternate
Red Joker: 40 Synchronized burpees
Friday, Feb. 21, 2020
12! (Evens Only)
- Back Rack Lunge (L=1, R=2)
- 24 Double-Unders between each set.
- Increase weight each round.
Derek Disbro / WODs / 0
Thursday, Feb. 20, 2020
3 Rounds:
- 15 Wall Ball
- 3 Dumbbell Burpee Deadlift
- 12 Wall Ball
- 5 Dumbbell Burpee Deadlift
- 9 Wall Ball
- 7 Dumbbell Burpee Deadlift
Weather/Inside Option
- 15 Thrusters (Empty Bar)
- 3 Dumbbell Burpee Deadlift
- 12 Thrusters (Empty Bar)
- 5 Dumbbell Burpee Deadlift
- 9 Thrusters (Empty Bar)
- 7 Dumbbell Burpee Deadlift
Derek Disbro / WODs / 0
Wednesday, Feb. 19, 2020
Weight Vest Wednesday
On a 15-minute running clock, for max reps:
- 5 Rounds:
- 20 seconds Pull-Ups / 10 second rest
- 20 seconds Push-Ups / 10 second rest
- 5 Rounds:
- 20 seconds Squats / 10 second rest
- 20 seconds Step-Ups / 10 second rest
- 5 Rounds:
- 20 seconds BirdDogs / 10 second rest
- 20 seconds Sit-Ups / 10 second rest
Tuesday, Feb. 18, 2020
12! (Evens Only)
- Alternating Single-Arm Dumbbell S2O
- 200m run between sets.
- Increase weight each round.
Derek Disbro / WODs / 0
Monday, Feb. 17, 2020
3 Rounds:
- 15 Calorie Row
- 1 Hang Squat Clean
- 12 Calorie Row
- 2 Hang Squat Clean
- 9 Calorie Row
- 3 Hang Squat Clean
Derek Disbro / WODs / 0
Saturday WOD
With a partner, only one working at a time:
30 burpees 30 deadlifts
30 burpees 30 power cleans
30 burpees 30 shoulder press
30 burpees 30 push press
30 burpees 30 KB swings
30 burpees 30 SDLHP
30 burpees Left hand DB snatches
30 burpees 30 Right hand snatches
30 burpees 30 Man makers