AMRAP 20 minutes:
- 1 round of “The Chief”
- 200m Run
- 2 rounds of “The Chief”
- 200m Run
- 3 rounds of “The Chief”
- Continue to add rounds until the 20 minute mark.
“The Chief”
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Saturday WOD
30 min AMRAP
26 Forward/backward lunge with ball pass (both of you lunge at same time facing each other, Partner A back lunges with ball while partner B forward lunges, pass the ball and switch)
Run 200m together
15 each person wheel barrow push ups with a squat while holding legs (partner A holds legs and squats as partner B holds a plank and push ups)
Run 200m together
26 side plank (back to back) clap up top, clap underneath
Run 200m together
10 alternating wall walks (5 each person)
Run 200m together
20 alternating burpee box jumps 24″
Run 200m together
Friday, Jan. 17, 2020
For Time:
- 500m Row
- 12-9-6
- Kness-to-Elbows
- Push-Ups
- 1000m Row
- 12-9-6
- Prisoner Get-Ups
- Ring Dips
- 500m Row
Derek Disbro / WODs / 0
Thursday, Jan. 16, 2020
3 Rounds:
- 400m Run
- 12 Alternating Single Arm DB Hang Power Snatch
- 21 Goblet Squats (Same weight as snatch)
Derek Disbro / WODs / 0
Wednesday, Jan. 15, 2020
Weight Vest Wednesday
4 Rounds:
- 30 second Handstand hold
- 20 Wallball Sit-Ups (14lbs./20lbs.)
- 10 Pull-Ups
Tuesday, Jan. 14, 2020
15-12-9-12-15
- Slamball
- Deadlift
- Wallball (14lbs./20lbs.)
Derek Disbro / WODs / 0
Monday, Jan. 13, 2020
5 rounds of 4 minutes:
- 15 Calorie Row
- 10 Medicine Ball Cleans (14lbs./20lbs.)
- 5 Push Jerk
Build to a heavy set of 5 on Push Jerks.
Derek Disbro / WODs / 0
Saturday wod
Partner wod
30 min AMRAP
5 synchronized burpees
10 K2E while partner holds a plank, switch
20 GHD sit ups total for team, one works, partner hangs from bar
30 wall ball throws over 24″ box sit ups
20 mule kicks on wall as partner holds a handstand, and switch
10 total cal on rower using abs (gonna be fun)
5 synchronized burpees
Friday, Jan. 10, 2020
AMRAP 30 minutes
- 800m Run
- 400m Farmer Walk
- 200m Overhead Plate Carry
Derek Disbro / WODs / 0
Thursday, Jan. 9, 2020
For Time:
- 5! Push Press (Ascending/Descending; Increments of 1)
- 15! Kettlebell Swing (Ascending/Descending; Increments of 3)
- 25! Calorie Row (Ascending/Descending; Increments of 5)
Example:
- 1 PP, 3 KBS 5 Row; 2 PP, 6 KBS, 10 Row; … 5 PP, 15 KBS, 25 Row; 4 PP, 12 KBS, 20 Row; … 1 PP, 3 KBS, 5 Row
Derek Disbro / WODs / 0