9 Rounds
- 5 Burpee Sit-Ups w/Dumbbell
- 3 Deadlift
- 1 Wall Walk
Friday, July 29, 2022
AMRAP 15 minutes:
- 21 Athlete Choice #1
- 15 Athlete Choice #2
- 9 Athlete Choice #3
OR
Make-Up Day
Derek Disbro / Fun Friday!, WODs / 0
Thursday, July 28, 2022
4-4-3-3-2-2
- Bench Press (Barbell or Dumbbell; Increasing Weight)
- x2 Romanian Deadlift (Barbell or Dumbbell; Increasing Weight)
- x2 Toes-to-Bar
- x3/x4 Calorie Row
Derek Disbro / WODs / 0
Wednesday, July 27, 2022
Weight Vest Wednesday
For Time:
- 400m Run
- 2 Rounds of “Cindy”
- 800m Run
- 2 Rounds of “Cindy”
- 400m Run
- 2 Rounds of “Cindy”
“Cindy”
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Tuesday, July 26, 2022
Partition as needed:
- 300 Double-Unders
- 30 Clean & Jerk
- 3 Turkish Get-Up (L/R = 1)
Derek Disbro / WODs / 0
Monday, July 25, 2020
EMOTM 21 minutes
- Minute 1, 4, 7, 10, 13,16,19: 3 6-pack Abs
- Minute 2, 5, 8, 11, 14,17,20: 6 Hang Squat Clean
- Minute 3, 6, 9, 12, 15,18,21: 9 Kettlebell Swings
Derek Disbro / WODs / 0
Friday, July 22, 2022
EMOTM 22 minutes:
- Even Minutes: 22 Athlete Choice #1
- Odd Minutes: 7 Athlete Choice #2
Derek Disbro / Fun Friday!, WODs / 0
Thursday, July 21, 2022
27-21-15-9
- Dumbbell Deadlift
- GHD Sit-Ups
Derek Disbro / WODs / 0
Wednesday, July 20, 2022
Weight Vest Wednesday
AMRAP 15 minutes
- 250m Row/20 Box-Overs/100 Single-Unders (Athlete may choose each round.)
- 1 Round of Cindy
- Add an additional round of Cindy for each round.
“Cindy”
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Tuesday, July 19, 2022
10!
- Hang Power Snatch
- Box Jump
- 1 Wall Walk after each round.
Derek Disbro / WODs / 0