12! (Evens Only)
- Back Rack Lunge (L=1, R=2)
- 24 Double-Unders between each set.
- Increase weight each round.
WODs
Thursday, Feb. 20, 2020
3 Rounds:
- 15 Wall Ball
- 3 Dumbbell Burpee Deadlift
- 12 Wall Ball
- 5 Dumbbell Burpee Deadlift
- 9 Wall Ball
- 7 Dumbbell Burpee Deadlift
Weather/Inside Option
- 15 Thrusters (Empty Bar)
- 3 Dumbbell Burpee Deadlift
- 12 Thrusters (Empty Bar)
- 5 Dumbbell Burpee Deadlift
- 9 Thrusters (Empty Bar)
- 7 Dumbbell Burpee Deadlift
Derek Disbro / WODs / 0
Wednesday, Feb. 19, 2020
Weight Vest Wednesday
On a 15-minute running clock, for max reps:
- 5 Rounds:
- 20 seconds Pull-Ups / 10 second rest
- 20 seconds Push-Ups / 10 second rest
- 5 Rounds:
- 20 seconds Squats / 10 second rest
- 20 seconds Step-Ups / 10 second rest
- 5 Rounds:
- 20 seconds BirdDogs / 10 second rest
- 20 seconds Sit-Ups / 10 second rest
Tuesday, Feb. 18, 2020
12! (Evens Only)
- Alternating Single-Arm Dumbbell S2O
- 200m run between sets.
- Increase weight each round.
Derek Disbro / WODs / 0
Monday, Feb. 17, 2020
3 Rounds:
- 15 Calorie Row
- 1 Hang Squat Clean
- 12 Calorie Row
- 2 Hang Squat Clean
- 9 Calorie Row
- 3 Hang Squat Clean
Derek Disbro / WODs / 0
Friday, Feb. 14, 2020
For Time:
- 5K Run, Row or AirDyne
Derek Disbro / WODs / 0
Thursday, Feb. 13, 2020
5 Rounds:
- 5 Hang Power Snatch
- 7 Toes-to-Bar
- 9 Box Jumps (24″/30″)
Derek Disbro / WODs / 0
Wednesday, Feb. 12, 2020
Weight Vest Wednesday:
For Time. Partition as needed:
- 400m Farmers’ Walk
- 40 Tire Flips
- 4 Rope Climbs
Rain/Indoor Option:
- 40 Dumbbell Step-Ups
- 40 Tire Flips
- 40 Ring Dips
Tuesday, Feb. 11, 2020
AMRAP 24 minutes of alternating couplets:
- 10 Burpees
- 20 AbMat Sit-Ups
AND
- 10 Prisoner Get-Ups
- 20 Double-Unders
Derek Disbro / WODs / 0
Monday, Feb. 10, 2020
For Time:
- 21 Deadlift
- 1 Rounds of “Cindy”
- 15 Deadlift
- 3 Rounds of “Cindy”
- 9 Deadlift
- 5 Rounds of “Cindy”
“Cindy”
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Derek Disbro / WODs / 0