Partner wod:
30 min AMRAP
10 box jumps 24″
20 burpees
10 wall ball
20 Back extensions
10 shoulder press
20 mule kicks
Partner A works on AMRAP, Partner B will alternate between 200m run, 250m row and 100 single jump ropes
Uncategorized
Tuesday, Jan. 21, 2020
5 Rounds of 2 minutes:
- 250m Row
- Max. Rep GHD Sit-Ups
Rest 5 minutes
5 Rounds of 2 minutes
- 20 Hip Extensions
- Max. Rep Row for Calories
Derek Disbro / Uncategorized, WODs / 0
Monday, Jan. 20, 2020
AMRAP 20 minutes:
- 1 round of “The Chief”
- 200m Run
- 2 rounds of “The Chief”
- 200m Run
- 3 rounds of “The Chief”
- Continue to add rounds until the 20 minute mark.
“The Chief”
- 3 Power Cleans
- 6 Push-Ups
- 9 Air Squats
Derek Disbro / Uncategorized, WODs / 0
Saturday WOD
30 min AMRAP
26 Forward/backward lunge with ball pass (both of you lunge at same time facing each other, Partner A back lunges with ball while partner B forward lunges, pass the ball and switch)
Run 200m together
15 each person wheel barrow push ups with a squat while holding legs (partner A holds legs and squats as partner B holds a plank and push ups)
Run 200m together
26 side plank (back to back) clap up top, clap underneath
Run 200m together
10 alternating wall walks (5 each person)
Run 200m together
20 alternating burpee box jumps 24″
Run 200m together
Saturday wod
Partner wod
30 min AMRAP
5 synchronized burpees
10 K2E while partner holds a plank, switch
20 GHD sit ups total for team, one works, partner hangs from bar
30 wall ball throws over 24″ box sit ups
20 mule kicks on wall as partner holds a handstand, and switch
10 total cal on rower using abs (gonna be fun)
5 synchronized burpees
Saturday WOD
Tababa with a partner 20:20
Pull ups
slam lall
barbell roll outs
step ups
Happy 2020
Last year we rang in the new year with 1000 weight vest step ups, this year. . . we are not doing that!!
9:00am only, come join us, bring a friend. . . start the year off right!
10 burpees
10 burpees
25 Push ups
10 burpees
25 pushups
50 lunges
10 burpees
25 push ups
50 lunges
100 sit ups
10 burpees
25 push ups
50 lunges
100 sit ups
150 air squats
That’s it. . . oh! AND it is weight vest Wednesday. . . if you dare!
Saturday wod
Partner, 2 min rounds trade with your partner as needed
Round 1
- KB swings
- push ups
- squats
- row for meters
- DB snatch
Round 2
- DB PP
- BB sdlhp
- back squats
- Partner 1 plank hold, partner 2 lateral hop over
- Over unders with partner
Round 3
- Plate push in inverted box
- burpee onto plate
- Plate S2O
- ab mat sit ups
- Lunges
Saturday WOD
23 min wod with a partner
Partner A rotates from run 200m, row 300, 150 single jump rope
Partner B: works on AMRAP
5 burpees
10 pull ups
15 squats
20 lunges
Saturday WOD
Partner Up:
Partner 1: BP with DB x 15 moderate weight
Partner 2: Amrap of 5 BJ, 5 burpees, 5 Touch the floor touch the ceiling.
You are working against your partner in this 20min AMRAP. You will keep track of where you left off in amrap and pick back up there after each BP round.