Weight Vest Wednesday
For Time:
- 200m Run
- 21 Kettlebell Swings (35lbs./52lbs.)
- 21 Box Jumps (20″)
- 400m Run
- 15 Kettlebell Swings (35lbs./52lbs.)
- 15 Box Jumps (20″)
- 800m Run
- 9 Kettlebell Swings (35lbs./52lbs.)
- 9 Box Jumps (20″)
Tuesday, Nov. 19, 2019
10!
- Dumbbell Bench Press (30lbs./45lbs.)
- Sumo Deadlift High-Pull (65lbs./95lbs.)
- Prisoner Get-Ups
Derek Disbro / WODs / 0
Monday, Nov. 18, 2019
4 Rounds:
- 6 Curtis Ps (Power Clean, Lunge L/R, Push Press; 65lbs./95lbs.)
- 12 Wallball Sit-Ups (14lbs./20lbs.)
- 48 Double-Unders
Derek Disbro / WODs / 0
Saturday wod
Partner up: (split work as needed with one person working at a time unless otherwise noted)
100 burpees
box push 25 laps with 90# inside
take plates out of box and alternate jumps on them with your partner for 100 jumps
200 m run while 1 partner holds a handstand (switch) 5 burpees for each time you come down.
alternate wall walks x 30 (15 each, but must alternate with partner)
100 KB swings as a team (one person works while other holds a plank)
100 pull ups as a team, split any way you want
200 mountain climbers, split any way you want
100 slam ball throws to partner, must stand a minimum of 5 feet apart
Friday, Nov. 15, 2019
AMRAP 15 minutes:
- 5 Shoulder-to-Overhead (65lbs./95lbs.)
- 10 Box Jump (20″/24″)
- 15 Calorie Row
Derek Disbro / WODs / 0
Thursday, Nov. 14, 2019
For Time:
- 30 Hip Extension
- 15 Front Squat (95lbs./135lbs.)
- 24 Hip Extension
- 12 Front Squat (95lbs./135lbs.)
- 18 Hip Extension
- 9 Front Squat (95lbs./135lbs.)
- 12 Hip Extension
- 6 Front Squat (95lbs./135lbs.)
Derek Disbro / WODs / 0
Wednesday, Nov. 13, 2019
Weight Vest Wednesday
For Time:
- 1.5 mile Run
- 75 points total from the following movements
- 1 point: Pull-Up
- 2 points: Tire Flip
- 3 points: Ring Dip
- 5 points: Rope Climb
Partition movements and run distance as desired.
Derek Disbro / WODs / 0
Tuesday, Nov. 12, 2019
For Time:
- 30 GHD Sit-Ups
- 15 Power Cleans (95lbs./135lbs.)
- 24 GHD Sit-Ups
- 12 Power Cleans (95lbs./135lbs.)
- 18 GHD Sit-Ups
- 9 Power Cleans (95lbs./135lbs.)
- 12 GHD Sit-Ups
- 6 Power Cleans (95lbs./135lbs.)
Derek Disbro / WODs / 0
Monday, Nov. 11, 2019
5 Rounds:
- 5 Dumbbell Burpee Deadlift (30lbs./45lbs.)
- 10 Goblet Squats (30lbs./45lbs.)
- 30 Double-Unders
Derek Disbro / WODs / 0
Saturday WOD
Partner Card Game:
Hearts: GHD sit ups
Diamonds: burpees
Spades: box step ups holding a med ball 14/20
Clubs: DB bench press
Red joker: 400m run, stop at each mail box and do 5 push ups
Black joker: leap frog with a slam ball to the light post and back