5 Rounds
- 15 Calorie Row
- 12 Wallball Sit-Ups
- 9 Push Press
Monday, Jan. 4, 2021
For Time:
- 5! Hang Squat Clean (Ascending/Descending; Increments of 1)
- 15! Toes-to-Bar (Ascending/Descending; Increments of 3)
- 25! Double-Unders (Ascending/Descending; Increments of 5)
Example:
- 1/3/5
- 2/6/10
- 3/9/15
- 4/12/20
- 5/15/25
- 4/12/20
- …
- 1/3/5
Derek Disbro / WODs / 0
Saturday wod
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
HAPPY NEW YEAR!
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
Thursday, Dec. 31, 2020
Good Riddance 2020!
Partner WOD
Using only dumbbells, move 2020lbs. using each of the following movements:
- Thruster
- Deadlift
- Bench Press
- Overhead Dumbbell Sit-Ups
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
Wednesday, Dec. 30, 2020
Weight Vest Wednesday
4 4 minute AMRAPs (“Chief Style”)
- 4 Pull-Ups
- 8 Box Jumps
- 12 Lunge Steps (L=1, R=2)
- Rest 1 minute after each round.
Tuesday, Dec. 29, 2020
EMOTM 10 minutes
- Odd: 5 Pendlay Rows
- Even: 7 Front Squats
Then
3 Rounds:
- 15 Calorie Row
- 10 Floor Wipers
- 5 Inverted Burpees
Monday, Dec. 28, 2020
5-5-3-3-3-1-1-1-1
- Clean & Jerk
- Increase weight after each set
The athlete performs the following cycle once between 5 sets of their choice.
- 15 second L-Sit Hold/Hang
- 30 Double-Unders
Derek Disbro / WODs / 0
Saturday wod
TABATA: 20/20 with a partner
KB swings
burpees
Mule kicks
sled push
sit ups
Thursday, Dec. 24, 2020
12 Days of Christmas Card Game:
Partner WOD
- Each team can choose the movements corresponding to each suit.
- Each team deck will consist of 14 cards. 3 cards of each of the 4 suites and 2 jokers.
- Each team will draw a card for each day and perform the “day” number of reps of the suite indicated on the card. This exercise stays the same for that day for the entire workout.
- One athlete works at a time, however each team can choose how they want to divide the reps.
- Jokers can be given as “gifts” to another team. The giving team chooses one of their movements and gifts the receiving team 25 combined reps of that movement.