16! (Evens Only, Ascending)
- Kettlebell Swings (Heavy)
- Prisoner Get-Ups
OR
10! (Ascending)
- Kettlebell Swings (Heavy)
- Prisoner Get-Ups
- 200m Run after each set.
Monday, Mar. 16, 2020
21-15-9
- Dumbbell Hang Power Clean
- Box Jumps
- Dumbbell Front Squat
- GHD Sit-Ups
Derek Disbro / Uncategorized, WODs / 0
Saturday wod
Partner up:
Buy in: Row 1K switch every 250m
Work one person at a time on two rounds of:
20 burpees
40 wall balls
60 Mule kicks on wall
80 box jump
400m run (can be split however you like)
Cash Out: Row 1K switch every 250m
Friday, Mar. 13, 2020
13! (Ascending)
- Burpees
- Kettlebell Swings
Derek Disbro / WODs / 0
Thursday, Mar. 12, 2020
24-20-16-12-8-4
- Front Rack Lunge Step (L=1, R=2)
- Hand-Release Push-Ups
- GHD Sit-Ups
Derek Disbro / WODs / 0
Wednesday, Mar. 11, 2020
Weight Vest Wednesday
AMRAP 20 minutes:
- 1 Pull-Up / Box Jump / Ring Dip
- 2 Pull-Ups / Box Jumps / Ring Dips
- 3 Pull-Ups / Box Jumps / Ring Dips
Athletes perform 1 rep of each movement, then 2 and finally 3 to equal 1 round. Alternate rounds with and without weight vest.
Tuesday, Mar. 10, 2020
For Time:
- Movement #1
- Movement #2
- Movement #3
- Movement #2
- Movement #1
Athlete chooses movement number assignment.
- 1500m Row
- 150 Double-Unders
- 1 mile Run
- 100 Calorie Bike
Derek Disbro / WODs / 0
Monday, Mar. 9, 2020
3 Rounds:
- 3 Deadlift
- 3 Abmat Sit-ups
- 6 Deadlift
- 6 Abmat Sit-Ups
- 9 Deadlift
- 9 Abmat Sit-Ups
2 Rounds:
- 3 Power Clean
- 3 Floor Wipers
- 6 Power Clean
- 6 Floor Wipers
- 9 Power Clean
- 9 Floor Wipers
1 Round:
- 3 Clean & Jerk
- 3 Toes-to-Bar
- 6 Clean & Jerk
- 6 Toes-to-Bar
- 9 Clean & Jerk
- 9 Toes-to-Bar
Decrease weight as complexity of lift increases.
Derek Disbro / WODs / 0
Saturday WOD
100 meter run Partner A
50 burpees (partner B will start on these, when partner A gets back they will take over burpees)
200m Run Partner A
100 Push ups (same as above)
300m run
200 Lunges (same as above)
400m run
300 squats (same as above)
300m run
200 sit ups (same as above)
200m run
100 pull ups (same as above)
100m run
50 prisoner get ups (same as above)
If the reps are not completed when the second partner returns from run, both partners can work together at the same time to complete the reps.
Friday, Mar. 6, 2020
AMRAP 15 minutes:
- 1 Dumbbell Push Press
- 2 Squat Thrusts
- 3 Double-Unders
Increase the rep count by the initial amount each round. 1/2/3, 2/4/6, 3/6/9, etc.
Derek Disbro / WODs / 0