5 Rounds
- 15 Calorie Row
- 12 Wallball Sit-Ups
- 9 Push Press
5 Rounds
For Time:
Example:
Derek Disbro / WODs / 0
card game:
Hearts: Jack knife sit ups
Diamonds: burpees
Clubs: Back squats
Spades: Renegade rows
Red Joker: 10 wall walks with partner
Black Joker: 75 wall balls to be done as a team total, but one partner must run 200m while other partner is working on wb, then switch until 75 are complete
Partner wod: one person works at a time, switch as needed
100 cal on assault bike/rower
90 air squats
80 cal on bike/row
70 wall ball sit ups
60 cal on bike/rower
50 push ups
40 cal on bike/rower
30 Ring rows
20 cal on bike/rower
20 burpees
Good Riddance 2020!
Partner WOD
Using only dumbbells, move 2020lbs. using each of the following movements:
One partner working at a time. Each team member must use the same dumbbell weight. Different weights can be used for each movement, but can not be changed once the reps have been started. Use the weight of a SINGLE dumbbell when computing reps. For example if a team decides to use 30lbs. dumbbell for bench press they would need to perform 64 reps (2019 / 30 = 67.3) as a team to complete the movement.
Derek Disbro / WODs / 0
Weight Vest Wednesday
4 4 minute AMRAPs (“Chief Style”)
EMOTM 10 minutes
Then
3 Rounds:
5-5-3-3-3-1-1-1-1
The athlete performs the following cycle once between 5 sets of their choice.
Derek Disbro / WODs / 0
TABATA: 20/20 with a partner
KB swings
burpees
Mule kicks
sled push
sit ups
12 Days of Christmas Card Game:
Partner WOD