Open WOD 21.3
Or
Make-up Day
Thursday, March 25, 2021
20 – 16 – 12 – 8 – 4
- Weighted Lunge Steps
- GHD Sit-Ups
- Hand-Release Push-Up
Derek Disbro / WODs / 0
Wednesday, March 24, 2021
Weight Vest Wednesday
AMRAP 20 minutes:
- Run 400m
- 5 Unbroken Ring Dips. Remaining reps in Burpees
- Run 200m
- 10 Unbroken Pull-Ups. Remaining reps in Medicine Ball Clean Step-Ups.
- 30 Flutter Kicks or 30 second leg raise hold.
Tuesday, March 23, 2021
EMOTM 10 minutes:
- 3 weighted squat of athlete choice w/2 second pause at bottom.
Then:
4 Rounds:
- 6 Renegade Rows (Row L/R, Push-Up = 1)
- 12 Hip Extensions
- 18 Calorie Row
Derek Disbro / WODs / 0
Monday, March 22, 2021
6 Rounds:
- 5 Shoulder-to-Overhead
- 10 Kettlebell Swings
- 20 Double-Unders
- Increase S20 weight each round.
Derek Disbro / WODs / 0
Saturday wod
Teams will participate in a 23 min amrap
Each person present will choose an exercise and it will be randomly assigned a rep count.
We will work in teams of 2 OR 3 and complete the prescribed exercises with the random reps for 23 min!
Friday, March 19, 2021
OPEN WOD 21.2
OR
AMRAP 15 minutes:
- 50 Individual Athlete Choice #1
- 30 Individual Athlete Choice #2
- 10 Individual Athlete Choice #3
OR
Make-up Day
Thursday, March 18, 2021
5 Rounds:
- 5 Deadlift
- 10 Z-Press (Barbell or Dumbbell)
Then
AMRAP 5 minutes
- 20 Double-Unders
- 10 Prisoner Get-Ups
Derek Disbro / WODs / 0
Wednesday, March 17, 2021
Weight Vest Wednesday
4 Rounds:
- 42 Jumping Jacks
- 21 Toe Touches
- 15 Push-Ups
- 9 Box Jumps
Tuesday, March 16, 2021
6 Rounds:
- 12 Calorie Row
- 9 Barbell Roll-Outs
- 6 Dumbbell Step-Ups (L=1, R=2)
Derek Disbro / WODs / 0