Tuesday, Feb. 23, 2021
AMRAP 18 minutes
- 6 Medicine Ball Clean Step-Ups (L=1, R=2)
- 12 Kettlebell Swings
- 18 Double-Unders
Monday, Feb. 22, 2021
Deadlift 6 x 3 (Increase weight each set)
Between Sets:
- 6 Dumbbell Push Press
- 12 Dumbbell Row (L=1, R=2)
- 18 Ab Movement. Trainer call.
Derek Disbro / WODs / 0
Saturday wod
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
Friday, Feb. 19, 2021
Fun Friday
AMCAP 20 minutes (As Many Cards As Possible)
- Clubs: Individual Athlete Choice #1
- Diamonds: Individual Athlete Choice #2
- Hearts: Prisoner Get-Ups
- Spades: Push-Ups
- Individual decks; Ace = 1 / Face cards = 10; Ignore Jokers
Derek Disbro / Fun Friday!, WODs / 0
Thursday, Feb. 18, 2021
6 Rounds of 3 minutes:
- 21 Kettle-Bell Swings
- 15 Overhead Dumbbell Sit-Ups
- 9 Sumo Deadlift High-Pull w/Kettlebell
- Max. Rep. Double-Unders
Score is total of Double-Unders.
Derek Disbro / WODs / 0
Wednesday, Feb. 17, 2021
Weight Vest Wednesday
For Time:
- 100/80/60/40/20 Jumping Jacks or single jump rope
- 50/40/30/20/10 Single Leg Box Squats
- 25/20/15/10/5 Ring Dips
Tuesday, Feb. 16, 2021
3 Rounds:
- 15 Calorie Row
- 12 Pull-Ups
- 9 Shoulder-to-Overhead
3 Rounds:
- 12 Calorie Row
- 9 Pull-Ups
- 6 Shoulder-to-Overhead
3 Rounds:
- 9 Calorie Row
- 6 Pull-Ups
- 3 Shoulder-to-Overhead
Increase S2O weight after each 3 rounds.
Derek Disbro / WODs / 0
Monday, Feb. 15, 2021
Squat of choice. 6 sets of 4 as a group:
- Rep 1: 4 seconds top / 1 second bottom
- Rep 2: 3 seconds top / 2 seconds bottom
- Rep 3: 2 seconds top / 3 seconds bottom
- Rep 4: 1 second top / 4 seconds bottom
- 30 seconds rest between sets
Then
3 Rounds:
- 10 Medicine Ball Cleans
- 10 Wall Ball Sit-Ups
- 10 Wall Side Throws (5/side)
Derek Disbro / WODs / 0
Saturday wod
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
Friday, Feb. 12, 2021
AMRAP 18 minutes
- 6 Individual Athlete Choice #1
- 12 Individual Athlete Choice #2
- 18 Individual Athlete Choice #3
Derek Disbro / Uncategorized, WODs / 0