AMRAP

Warmup:
1x15 pushups
1x15 ring dips
1x15 pvc overhead squats
1x5 kettlebell swings (2 pood)
1x5 strict pullups
hanging L-sit practice
L-sit practice
muscle up practice

WOD: "AMRAP"
AMRAP in 12 minutes of:

• 5 burpees
• 15 pullups
• 25 kettlebell swings (1.5 pood)

3 rounds + all the way to 16 kb swings in the 4th

AMRAP in 20

Warmup:
2x20 pushup variations (judo, wide grip, narrow grip, circles)
2x20 back extensions
2x20 pvc overhead squats
2x20 ring rows
3x5 press (95#,115#,137#,147# -3 reps)
Static Hold: 137# for 51 seconds

WOD: "AMRAP in 20"
AMRAP in 20 minutes where each round consists of:

• 1 power clean (95#)
• 2 squat cleans (95#)
• 3 push press (95#)
• 5 knee slaps
• 10 pushups
• 15 situps

8 rounds

AMRAP in 20

Warmup:
3x15 situps
3x15 squats
rope climb practice
muscle up practice

WOD: "AMRAP in 20"
AMRAP in 20 minutes
1 round:

• 15 wall ball shots (20# ball)
• 10 box jumps (24" box)
• 5 pullups

8 rounds as Rx

That works out to 120 wall ball shots, 80 box jumps, & 40 pullups. I think I could have squeezed in one or two more rounds if I had eaten well this weekend, which I didn't.

Dead & Gone

Warmup:
Run 1 lap
25 hurdle squats
15 pushups
25 hurdle squats
15 pushups
Run 1 lap

WOD: "Deadlift etc."
5x3 Deadlift

1. 205 lbs
2. 215 lbs
3. 225 lbs
4. 235 lbs
5. 245 lbs

AMRAP in 20 minutes

• 2 laps
• 25 box jumps
• 25 back extensions
• 25 pushups
• 25 air squats
• 75 jumping pullups

2 rounds

Playing fetch with myself

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups

WOD: "Medicine Ball Fetch w/ Dumbbells"
In this WOD, I had to toss the medicine ball from corner to corner, dead lift dumbbells, and carry them to the ball. If the ball did not make it all the way, I had to drop the weight, throw the ball to the corner, pick up the weight and complete the lap. AMRAP in 10 minutes.

PR: 5.5 laps