OPEN WOD 20.2
Derek Disbro
About Derek Disbro
Posts by Derek Disbro:
Thursday, Oct. 17, 2019
3 Rounds:
- 50 Air Squats
- Max. Rep Pull-Ups
Rest
3 Rounds:
- 50 Lunge Steps (L=1, R=2)
- Max. Rep Ring Dips
Wednesday, Oct. 16, 2019
Weight Vest Wednesday
AMRAP 15 minutes:
- 200m Run
- 15 Sit-Ups (Feet to Wall)
- 10 Push-Ups
Tuesday, Oct. 15, 2019
5 Rounds of 4 minutes:
- 5 Burpee Box Overs
- 10 Front Squat (65lbs./95lbs.)
- 12/15 Calorie Row
Monday, Oct. 14, 2019
5-5-5-3-3-3-3-1-1-1-1-1
- Overhead Press (athlete choice)
- Increase weight each set
Then:
3 Rounds:
- 6 Deadlift (155lbs./225lbs.)
- 9 Prisoner Get-Ups
- 30 Double-Unders
Friday, Oct. 11, 2019
For Time:
- 20/18/16/14/12/10 Prisoner Get-Ups
- 20/24/28/32/36/40 Double-Unders
- 20/18/16/14/12/10 Calorie Row
Thursday, Oct. 10, 2019
4 Rounds:
1 minute support on rings OR 2 minute handstand hold.
For each set used to achieve the hold time perform:
- 2 x Dumbbell Hang Squat Clean (30lbs./45lbs.)
- 5 x Burpees
For example if the athlete breaks the 1 minute ring support into four 15 seconds sets, she would then need to perform 8 squat cleans and 20 burpees.
The same hold must be used for all 4 rounds.
Wednesday, Oct. 9, 2019
Weight Vest Wednesday
15 Minute Clock
AMRAP 5 minutes:
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats
AMRAP 5 minutes:
- 2 Pull-Ups
- 4 Push-Ups
- 6 Squats
AMRAP 5 minutes:
- 1 Pull-Up
- 2 Push-Ups
- 3 Squats
Quality Reps Only!!!
Tuesday, Oct. 8, 2019
5-5-5-3-3-3-3-1-1-1-1-1
- Deadlift
- Increase weight each set
Then
30-20-10
- GHD Sit-Up
- Wallball (14lbs./20lbs.)
Derek Disbro / WODs / 0
Monday, Oct. 7, 2019
5 Rounds:
- 15 Push Jerk (65lbs./95lbs.)
- 15 Box Jumps (20″/24″)
- 15 Hip Extensions