AMRAP 21 minutes:
- 21 Athlete Choice #1
- 15 Athlete Choice #2
- 9 Athlete Choice #3
Fun Friday!
Friday, July 16, 2021
6 Rounds of 3 minutes each:
- Athlete Choice reps/movement #1
- Athlete Choice reps/movement #2
- Athlete Choice reps/movement #3
Derek Disbro / Fun Friday!, WODs / 0
Friday, July 2, 2021
For Time:
- 20 ???
- 40 ???
- 60 ???
- 80 ???
- 100 ???
Youngest athlete in the class gets first choice of reps/movement for the group to perform, with subsequent picks chosen in ascending age order. If there are fewer than five athletes in the class, begin the choosing cycle again with the youngest athlete.
OR
Make-up day.
Derek Disbro / Fun Friday!, WODs / 0
Friday, June 18, 2021
For Time:
- 100 ???
- 80 ???
- 60 ???
- 40 ???
- 20 ???
Oldest athlete in the class gets first choice of reps/movement for the group to perform, with subsequent picks chosen in descending age order. If there are fewer than five athletes in the class, begin the choosing cycle again with the oldest athlete.
Derek Disbro / Fun Friday!, WODs / 0
Friday, June 11, 2021
For Time:
Deck Of Cards:
- Clubs: Athlete Choice #1
- Diamonds: Athlete Choice #2
- Hearts: Athlete Choice #3 (must be a midline/core movement)
- Spades: Athlete Choice #4
- Individual decks, Ace = 1 / Face Cards = 10, Jokers = Give 10 reps of one of your movements to another athlete.
Derek Disbro / Fun Friday!, WODs / 0
Friday, June 4, 2021
EMOTM 18 minutes:
- 15 Athlete Choice #1
- 10 Athlete Choice #2
- 5 Athlete Choice #3
- Cycle through the movements. I.E. First minute = 15 reps, second minute = 10 reps, third minute = 5 reps, etc.
OR
EMOTM 15 minutes:
- 7 Athlete Choice #1
- 5 Athlete Choice #2
- 3 Athlete Choice #3
- Complete all movements in the minute.
Derek Disbro / Fun Friday!, WODs / 0
Friday, May 28, 2021
Tabata
- Group choice Movement #1
- Group choice Movement #2
- Group choice Movement #3
- Group choice Movement #4
As a group decide whether to cycle through each movement or complete all 8 rounds of a movement before progressing to the next.
Derek Disbro / Fun Friday!, WODs / 0
Friday, May 21, 2021
AMRAP 20 minutes
Choose a rep scheme:
- 21-15-9
- 15-10-5
- 9-6-3
Choose 3 movements:
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
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