Team WOD AMRAP

Warmup:
2x15 kettlebell swings (1.5 pood)
2x15 knees to elbows
1x15 pistol progressions
4x1 weighted pullups (45#)

WOD: "Team WOD AMRAP"

In teams of two or three, athletes will complete as many rounds as possible 1n 15 Min of:

1 tire flip

2 burpees

3 medball cleans

After each team member completes all of the movements a round is complete. Post # of rounds and # of team members to comments.

I was a team of one and completed 12 rounds + 1 tire flip with the large tire.

Had to flip the tire with 1 arm since my other one is acting wonky.

Climbing the Ladder

Warmup:
3x15 situps
3x15 back extensions
2x15 overhead squats
8 kipping pullups (supposed to to 3x15 but it was messing with the strained muscle in my neck that is causing the headaches).

WOD: "Ladder"
Complete 4 rounds for time of:
7 medicine ball clean ladder (20lb ball)
7 box jumps ladder (medium box)
200m run

Time approx. 24 min.

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

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