For Reps:
EMOTM:
- 1 Curtis P
- 1 Wall Walk
- Add 1 rep and 1 minute each cycle; i.e. 1 minute to complete 1 rep each, 2 minutes to complete 2 reps each, etc.
| Minute: | 0 | 1 | 3 | 6 | 10 | 15 | 21 | 28 | 36 | 45 |
| Reps: | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
Thursday, June 4, 2020
12 Rounds for Reps:
- 20 second Prisoner Get-Ups
- 10 second Rest
- 20 second Dumbbell Push Press
- 10 second Rest
- 20 second Static Hold of Choice (Handstand, Wall Sit, Plank, Superman, etc.)
- 10 second Rest
Derek Disbro / WODs / 0
Wednesday, June 3, 2020
Weight Vest Wednesday
4 Rounds of 5 Minutes:
- 500m Row
- 25 Abmat Sit-Ups
- Max. Rep. Push-Ups
OR
- 30 Double-Unders
- 15 Knees-to-Elbows
- Max. Rep. Pull-Ups
OR
- 400m Run
- 20 GHD Sit-Ups
- Max. Rep Rope Climb
Tuesday, June 2, 2020
For Time:
- 50 Dumbbell Burpee Step-Ups
- 5 Wallball Sit-Ups
Derek Disbro / WODs / 0
Monday, June 1, 2020
Using any number of reps, squat (Back, Front, Overhead or any combination thereof) a total of 2 (4000lbs.) / 3 (6000lbs.) tons.
Then:
3 Rounds:
- 30 second Side Plank
- 200m Farmers Walk
- 30 second Max Leg Lift Overs
Derek Disbro / WODs / 0
Friday, May 29, 2020
5 Rounds:
- 1 minute Dumbbell Lunges
- 1 minute Dumbbell Push Press
- 1 minute Burpees
- 1 minute Rest
Derek Disbro / WODs / 0
Thursday, May 28, 2020
20!(Descending; Evens Only)
- Kettlebell Swings
- Box Jumps
- Floor Wipers
OR
10!(Ascending & Descending)
- Kettlebell Swings
- Box Jumps
- Floor Wipers
Derek Disbro / WODs / 0
Wednesday, May 27, 2020
Weight Vest Wednesday
For Time:
- 84 Jumping Jacks
- 21 Medicine Ball Cleans
- 21 Ring Rows
- 60 Jumping Jacks
- 15 Medicine Ball Cleans
- 15 Ring Rows
- 36 Jumping Jacks
- 18 Medicine Ball Cleans
- 18 Ring Rows
Tuesday, May 26, 2020
Deadlift: 8 x 3 (Ascending Sets)
AMRAP 10 minutes
- 5 Hang Power Snatch
- 10 Prisoner Get-Ups
Derek Disbro / WODs / 0
Saturday WOD
200 meter Plate Run together as a team
100 Plate Box Step Ups alternate partner every 30 seconds
200 meter Dumbbell Farmers walk together as a team
50 Tire flips alternate every 5 flips
200 meter shuffle run with plate together as a team
100 Burpees with plate alternate partner every 30 seconds
200 meter bear crawl pushing a med ball together as a team (each person has their own ball)
50 Med ball cleans alternate partner every 30 seconds
200 meter Plate Run together as a team
100 sit ups feet on box. Left, right center =1 rep, alternate partner every 30 seconds