Card game fun:
Hearts: box jump runs
Diamonds: burpees
Clubs: jumping squats
Spades: Tire flips
Black Joker: 50 med ball throw sit ups
Red Joker: 50 synchronized kb swings (must be at the top and the bottom of the swing at the same time)
Friday, March 5, 2021
For Time:
Pick three movements and three rep schemes from the choices below:
- 100 / 80 / 60 / 40 / 20
- 50 / 40 / 30 / 20 / 10
- 25 / 20 / 15 / 10 / 5
- 10 / 8 / 6 / 4 / 2
- 5 / 4 / 3 / 2 /1
Derek Disbro / Fun Friday!, WODs / 0
Thursday, March 4, 2021
6 Rounds:
- 200m Run
- 6 Deadlift
- 200m Run
- 6 CTB or Strict Pull-Ups
Derek Disbro / WODs / 0
Wednesday, March 3, 2021
Weight Vest Wednesday
For Time:
125 Push-Ups
For each break:
- 5 Wallball Sit-Ups
- 10 Lunge Steps (L=1, R=2)
- A break is considered being stationary in anything but the top plank position.
Tuesday, March 2, 2021
For Time:
- 25 Double-Unders
- 4!
- Shoulder-to-Overhead (Ascending)
- Toes-to-Bar (Descending)
- 25 Double-Unders
- 4!
- Shoulder-to-Overhead (Ascending)
- Toes-to-Bar (Ascending)
- 25 Double-Unders
- 4!
- Shoulder-to-Overhead (Descending)
- Toes-to-Bar (Descending)
- 25 Double-Unders
- 4!
- Shoulder-to-Overhead (Descending)
- Toes-to-Bar (Ascending)
- 25 Double-Unders
Derek Disbro / WODs / 0
Monday, March 1, 2021
45 Reps of each for time:
- Weighted squat (Athlete choice)
- Turkish Get-Up
- Ring Dips
- Partition as desired but movements must be performed as a triplet with an equal amount of each cycle. For example 5 rounds 9 reps each, 9 rounds 5 reps each, 21-15-9 each; 9! each, etc.
Derek Disbro / WODs / 0
Saturday wod
Partner up:
5 rounds:
40 KB swings
35 push ups
30 pull ups
25 box jumps 24″20 GHD sit ups
15 OHS 45# bar
1000m row
Friday, Feb. 26, 2021
AMRAP 20 minutes
- X x 100 Individual Athlete Choice #1
- X x 10 Individual Athlete Choice #2
- X x 1 Individual Athlete Choice #3
Athletes assign value to X and choose individual movements.
Derek Disbro / WODs / 0
Thursday, Feb. 25, 2021
5 Rounds:
- 1 Barbell Complex
- 2 Box Jump
- 3 Barbell Roll-Outs
- 2 Barbell Complex
- 3 Box Jump
- 4 Barbell Roll-Outs
- 3 Barbell Complex
- 4 Box Jump
- 5 Barbell Roll-Outs
Increase weight each round.
Barbell Complex:
- 1 Power Clean
- 3 Front Squat
- 1 Shoulder-to-Overhead
Derek Disbro / WODs / 0
Wednesday, Feb. 24, 2021
Weight Vest Wednesday
24-20-16-12
- Unbroken pull-ups / Remaining reps in burpees
- 400m run after each.
OR
3 Rounds:
9-7-5-3
- Unbroken pull-ups / Remaining reps in burpees
- 200m run after each set.