EMOTM 8 minutes
- 3 Squat or Deadlift. Increase weight each set to finish ~80% from previous weeks 1 RM.
Then
4 Rounds:
- 8 Toes-to-Bar
- 16 Dumbbell Lunge Steps (L=1, R=2)
- 32 Double-Unders
EMOTM 8 minutes
Then
4 Rounds:
Derek Disbro / Uncategorized, WODs / 0
Partner 1 works on squats and push ups while partner 2 runs 200m, switch until both exercises are complete then move to next couplet. . .
50-40-30-20-10 Air Squats
45-35-25-15-5 Push-Ups
40-32-24-16-8 alternating Dumbbell Snatches
36-28-20-12-4 DB bench press
30-24-18-12-6 Box Jumps
27-21-15-9-3 Pull-Ups
20-16-12-8-4 Burpee
Hang Squat Clean
18-14-10-6-2 bear crawl with dumbells from hsc (each movement of dumbell=1 rep)
10-8-6-4-2 Handstand Push-Ups
9-7-5-3-1 Pistols (L=1,R=1)
4 Individually timed sets:
Then:
3 Rounds:
Derek Disbro / Uncategorized, WODs / 0
Card game:
Hearts: OH dumb bell sit ups
Spades: BP
Clubs: row for calories
Diamonds: Slam ball
Red: leap frog 400m run
Black: 10 wall walks
15 minutes:
Then:
4 Rounds:
Partner WOD
4 Rounds:
Partners can work at the same time, but all repetitions of the triple must be completed before moving on to the next triplet. I.E. 21 Calories, 15 Box Jumps and 9 Deadlift must be completed before moving on to 14/10/6.
OR
Individual
2 Rounds:
Derek Disbro / Uncategorized, WODs / 0
Partner up 1 partner will run while partner 2 works on other exercise, switch. After both partners have run, you can work together to complete the required reps.
100m run
50 burpees
200m run
100 push ups
300m run
150 lunges
400m run
200 squats
300m run
150lunges
200m run
100 push ups
100m run
50 burpees
For Time (with a Partner)
2,000 meter Row
50 Clean-and-Jerks
2,000 meter Row
100 Burpees
2,000 meter Row
150 Wall Ball
Split the work as necessary.
Partner up:
Partner 1 will work on AMRAP, Partner 2 will row 300m and switch
10 box jump overs 24″
10 tire flips
20 bench press
20 double unders
30 jumping jacks
30 flutter kicks
20 mountain climbers
20 z press
10 KB swings
10 pull ups
10!
Derek Disbro / Uncategorized, WODs / 0