Monday

Warmup:
10 push press (45#) + 1 PP (95#)
10 sumo deadlift high pull (45#) + 1 SDHP (95#)
10 squats + 1 wall ball shot (14' 12#)

WOD: "Monday"
For time:

• 50 push press (95#)
• 25 double unders
• 50 sumo deadlift high pull (95#)
• 25 double unders
• 50 wall ball (14' 12#)
• 25 double unders

Time 20:48 Rx

I did almost all double unders and that slowed me down a lot. If I had done singles, I could have finished 5 minutes faster.

Double Under/Lunge AMRAP

Warmup:
3x15 situps
3x15 burpees
muscle up practice

WOD: "Double Under/Lunge AMRAP"
AMRAP in 15 minutes of:

• 20 double unders
• 20 walking lunges

5 rounds as Rx

the 100 double unders slowed me down, although i am getting better at them

Deadlift - Burpee Broad Jump - Double Unders

Warmup:
2x15 knees to elbows
2x15 situps
muscle up progression practice
3x5 shoulder press (125#/135#/140#)

WOD: "Deadlift - Burpee Broad Jump - Double Under"
3 rounds for time:

• 10 deadlifts (225#)
• 40 meter burpee broad jumps
• 20 double unders
• 40 meter sprint

Time 15:21 Rx

The double unders really slowed me down, but I did them all. I even strung 4 or 5 together a couple of times.

Thruster Double Under

Warmup:
4x5 knees to elbows
4x5 ring dips
4x5 squats
4x5 back extensions
4x5 situps

WOD: "Thruster Double Under"
5 rounds for time of:

• 21 thrusters (75#)
• 21 double unders OR 63 singles

Time 21:16 as Rx

I had to mostly single jump ropes because I am not proficient at double unders yet, but I did sneak in a few every now and then.

Three Rounds for Time...

Warmup:

3x15 situps, squats, & pushups
Double under practice

WOD:

3 rounds for time:
21 knees to elbows
21 kettlebell swings (1.25 pood/45 lb)
21 pushups
10 pullups
21 box jumps
150 ft walking lunges

PR: 24:10 min