6 Rounds:
- 3 Deadlift
- 6 Burpee Pull-Ups
- 9 Prisoner Get-Ups
Saturday WOD
Team up with a partner:
200 24″ box jump overs
150 wall balls
100 bar hop burpees
75 cal on Air Dyne bike
50 pull ups
** every 2 min, everyone will stop and do 2 wall walks
Friday, Sept. 25, 2020
10 Rounds:
- 5 reps Athlete#1 choice
- 10 reps Athlete#2 choice
- 15 reps Athlete#3 choice
Derek Disbro / WODs / 0
Thursday, Sept. 24, 2020
15 minute clock
- Max Rep Shoulder-to-Overhead
Every 3 minutes starting at 0:00
- 30 Double-Unders
- 30 Abmat Sit-Ups
Derek Disbro / WODs / 0
Wednesday, Sept. 23, 2020
Weight Vest Wednesday
For Time:
- 5 Dumbbell Thrusters
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 25 Calorie Row
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 25 Calorie Row
- 30 Athlete choice of any of the movements in this WOD.
Tuesday, Sept. 22, 2020
10!
- Burpees
- Toes-to-Bar
- Hang Power Snatch
OR
5 Rounds:
- 11 reps of each exercise above, but athlete can determine the order.
Derek Disbro / WODs / 0
Monday, Sept. 21, 2020
For Time:
- 5 Back Squat
- 1 Round of “Helen”
- 5 Back Squat
- 1 Round of “Helen”
- 5 Back Squat
- 1 Round of “Helen”
- 5 Back Squat
“Helen”
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups
Derek Disbro / WODs / 0
Saturday WOD
Flip your fate with your partner: You will flip a coin, who ever flips does what they flipped, partner does opposite. You may help your partner if you finish first.
3 rounds:
Heads: 200m run Tails 200m run backwards
Heads 30 Box jumps 20″ Tails 20 box jumps 24″
Heads 40 push ups Tails 40 body weight rows
Heads 50 sit ups Tails 50 jack knife s/u
Heads 40 WB Tails Hold handstand while partner does WB
Heads 30 burpees Tails 20 inverted burpees
Heads 20 pull ups Tails 20 K2E
Friday, Sept. 18, 2020
6 Rounds
- 6 Dumbbell Burpee Deadlift
- 12 Dumbbell Lunge Steps (L=1, R=2)
- 24 Double-Unders
OR
3 Rounds
- 10 Renegade Rows (Row L/R Push-Up =1)
- 200m Farmer Strong Walk
- 30 Calorie Row
Derek Disbro / WODs / 0
Thursday, Sept. 17, 2020
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Derek Disbro / WODs / 0