6 Rounds:
- 3 Deadlift
- 6 Burpee Pull-Ups
- 9 Prisoner Get-Ups
WODs
Friday, Sept. 25, 2020
10 Rounds:
- 5 reps Athlete#1 choice
- 10 reps Athlete#2 choice
- 15 reps Athlete#3 choice
Derek Disbro / WODs / 0
Thursday, Sept. 24, 2020
15 minute clock
- Max Rep Shoulder-to-Overhead
Every 3 minutes starting at 0:00
- 30 Double-Unders
- 30 Abmat Sit-Ups
Derek Disbro / WODs / 0
Wednesday, Sept. 23, 2020
Weight Vest Wednesday
For Time:
- 5 Dumbbell Thrusters
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 25 Calorie Row
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 25 Calorie Row
- 30 Athlete choice of any of the movements in this WOD.
Tuesday, Sept. 22, 2020
10!
- Burpees
- Toes-to-Bar
- Hang Power Snatch
OR
5 Rounds:
- 11 reps of each exercise above, but athlete can determine the order.
Derek Disbro / WODs / 0
Monday, Sept. 21, 2020
For Time:
- 5 Back Squat
- 1 Round of “Helen”
- 5 Back Squat
- 1 Round of “Helen”
- 5 Back Squat
- 1 Round of “Helen”
- 5 Back Squat
“Helen”
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups
Derek Disbro / WODs / 0
Friday, Sept. 18, 2020
6 Rounds
- 6 Dumbbell Burpee Deadlift
- 12 Dumbbell Lunge Steps (L=1, R=2)
- 24 Double-Unders
OR
3 Rounds
- 10 Renegade Rows (Row L/R Push-Up =1)
- 200m Farmer Strong Walk
- 30 Calorie Row
Derek Disbro / WODs / 0
Thursday, Sept. 17, 2020
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Derek Disbro / WODs / 0
Wednesday, Sept. 16, 2020
Weight Vest Wednesday
16!
- Box Jump (Odds)
- Push-Ups
- Wallball Sit-Ups
- Air Squat Step-Ups (Evens)
- Athlete can decide Evens/Odds on the two unspecified movements.
Tuesday, Sept. 15, 2020
For Time:
- 1968m Run or Row in any combination
- 52 Barbell Roll-Outs
- 15 Deadlift
- 9 Rope Climb
- Athlete choice of partitioning.
Derek Disbro / WODs / 0