EMOTM 14 minutes
- 2 Deadlift
- 4 Prisoner Get-Ups
- 6 Piston-Style Dumbbell Shoulder Press (L=1, R=2)
Derek Disbro
About Derek Disbro
Posts by Derek Disbro:
Wednesday, May 12, 2021
Weight Vest Wednesday
5 Rounds:
- 50 Single-Under
- Bear Crawl across gym
- 10 Push-Ups
- Bear Crawl backwards across gym
- 10 Jumping Squats
Tuesday, May 11, 2021
6 Rounds:
- 4 Hang Power Snatch
- 8 Box Jump
- 16 calorie Row
Derek Disbro / WODs / 0
Monday, May 10, 2021
5 sets of 3 Squat of athlete choice(Incease weight each set)
Between Rounds:
- 10 Toes-to-Bar
- 5 Renegade Row (Row L/R, Push-Up)
Derek Disbro / WODs / 0
Friday, May 7, 2021
AMCAP 20 minutes (As Many Cards As Possible)
- Clubs: Individual Athlete Choice #1
- Diamonds: Step-Up w/Squat on top of the box
- Hearts: Wallball Sit-Ups
- Spades: Individual Athlete Choice #2
- 10 reps Individual Athlete Choice #3 before drawing each card.
- Individual decks; Ace = 1 / Face cards = 10; Ignore Jokers
Derek Disbro / Fun Friday!, WODs / 0
Thursday, May 6, 2021
Deadlift: 10-8-6-4-2
Between Rounds:
4! (Descending)
- Prisoner Get-Ups
- Kettlebell Swings
- Ring Dips
Derek Disbro / WODs / 0
Wednesday, May 5, 2021
Weight Vest Wednesday
AMRAP 20 minutes:
- 250m Row
- 1 Round of Cindy
- Add an additional round of Cindy for each round.
Tuesday, May 4, 2021
5 Rounds:
- 10 Sumo Deadlift High-Pull
- 30 Double-Unders or 200m Run (Athlete choice each round)
- 10 Good Mornings
Monday, May 3, 2021
15-12-9
- Clean & Jerk (Increase each set)
- Burpee Box-Overs
Derek Disbro / WODs / 0
Friday, April 30, 2021
Tabata:
- Indivdual Athlete Choice #1
- Indivdual Athlete Choice #2
- Indivdual Athlete Choice #3
- Indivdual Athlete Choice #4
OR
Make-Up Day
Derek Disbro / Fun Friday!, WODs / 0