Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Friday, Jan. 10, 2020

AMRAP 30 minutes

  • 800m Run
  • 400m Farmer Walk
  • 200m Overhead Plate Carry

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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

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Tuesday, Jan. 7, 2020

4 Rounds:

  • 30 second Overhead Squat hold w/PVC
  • 20 GHD Sit-Ups
  • 1o Renegade Row (Row L/R Push-Up = 1)

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Monday, Jan. 6, 2020

For Time:

  • 5! Front Squat (Ascending/Descending; Increments of 1)
  • 15! Pull-Ups (Ascending/Descending; Increments of 3) 
  • 25! Double-Unders (Ascending/Descending; Increments of 5)

Example:

  • 1 FS, 3 P/U 5 D/U; 2 FS, 6 P/U, 10 D/U; … 5 FS, 15 P/U, 25 D/U; 4 FS, 12 P/U, 20 D/U; … 1 FS, 3 P/U, 5 D/U

 

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Thursday, Jan. 2, 2020

For Time:

  • 50 Curtis Ps (Power Clean, Lunge L/R, Press; 55lbs./75lbs.)
  • 10 Kettlebell Swings (35lbs./52lbs.) at the top of each minute.

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Saturday, Jan. 4, 2020

Weight Vest Wednesday

Partner Tabata (20/20)

  • Pull-Ups
  • Step-Ups (L=1, R=2)
  • Barbell Roll Outs
  • Slam Ball

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Tuesday, Dec. 31, 2019

Partner WOD

Using only dumbbells, move 2019lbs. using each of the following movements:

  • Thruster
  • Deadlift
  • Bench Press
  • Overhead Dumbbell Sit-Ups

One partner working at a time. Each team member must use the same dumbbell weight. Different weights can be used for each movement, but can not be changed once the reps have been started. Use the weight of a SINGLE dumbbell when computing reps. For example if a team decides to use 30lbs. dumbbell for bench press they would need to perform 64 reps (2019 / 30 = 67.3) as a team to complete the movement.

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