Tuesday, Feb. 23, 2021
AMRAP 18 minutes
- 6 Medicine Ball Clean Step-Ups (L=1, R=2)
- 12 Kettlebell Swings
- 18 Double-Unders
AMRAP 18 minutes
Derek Disbro / WODs / 0
Deadlift 6 x 3 (Increase weight each set)
Between Sets:
Derek Disbro / WODs / 0
Grab a partner or two and complete each of these as 7 min amraps each.
one person is working at a time, split work as needed.
20 Wall Balls, 20 DU 2 Wall Walks
3 Burpees, 3 Push Up, 3 Squats
10 Cal Row, 20 Sit Ups, 2 Stair Runs
24 Lunges with 1 Kettlebell, 12 Push Press with 2 Kettlebells, 12 Box Jumps 18″
5 Pull Ups, 10 Push Ups, 15 Squats
Fun Friday
AMCAP 20 minutes (As Many Cards As Possible)
Derek Disbro / Fun Friday!, WODs / 0
6 Rounds of 3 minutes:
Score is total of Double-Unders.
Derek Disbro / WODs / 0
Weight Vest Wednesday
For Time:
3 Rounds:
3 Rounds:
3 Rounds:
Increase S2O weight after each 3 rounds.
Derek Disbro / WODs / 0
Squat of choice. 6 sets of 4 as a group:
Then
3 Rounds:
Derek Disbro / WODs / 0
3 person teams:
Partner 1 will carry 2 med balls up and over box 20 times
Partner 2 will work on
150 jumping pull ups
150 push ups
150 air squats
150 KB swings
150 Double unders
Partner 3 will hold a plate overhead
switch once Partner 1 has completed the med ball box overs
AMRAP 18 minutes
Derek Disbro / Uncategorized, WODs / 0