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

April Fool's

Warmup:
2x15 GH situps
2x15 squats
2x15 pushups
2x15 wall ball (20#)

WOD: "Weighted Lunges + Farmer's Carry"
Showed up thinking about how much I didn't want to do the Burpee Mile, but Sea Monster took pity on me....and everyone else.

So.....

AMRAP in 10 minutes
45# weighted lunges (length of field)
100# farmer's carry (length of field)
jog back to bar to complete round

5 rounds

RAGU

Warmup:
3x15 air squats
3x15 elevated pushups (large box)
3x15 light deadlifts

WOD: "RAGU (It's in There)"
4 exercises for time:

• 25 walking lunges
• 50 wall ball w/ 20 lb ball
• 75 situps
• 100 box jumps (24" box)

Time 16:02 minutes

Danny's Assortment of Flexible Fun #2

Warmup:
3x15 air squats
Run 3 laps

WOD: "Danny's Assortment of Flexible Fun #2"

• 6 rounds of 10 medicine ball squat & toss while moving across field; walking lunges (1/2 field); 10 pushups; & 10 back extensions
• 10 to 1 medicine ball twists w/ legs raised + situps
• worked on kipping pullups - was able to get 2 decent ones & 1 so-so before falling

Compensation....

Warmup:
3x10 situps
3x10 air squats (45lb bar) in place of pushups/dips b/c of shoulder injury
3x10 back extensions

WOD: "Cleans, Lunges, & Presses"
Complete the following exercises for time:
Medicine Ball Cleans - 5 sets (5,5,5,10,15)
Lunges (50yd legs) - 10 sets
Shoulder Press - 5 sets (10,10,10,15,20)

Time 21:43 minutes