Farmer's Carry

Warmup:
row 500 meters
3x10 dumbbell snatches
3x10 squats
3x5 overhead squats (135#/135#/135#) - worked on depth

WOD: "Farmer's Carry"
AMRAP in 6 minutes:

• 200 ft farmer's carry (45#) - I used 2 55# dumbbells
• 25 double unders OR 75 singles

3.75 rounds as Rx+

Also, came in 2nd on the farmer's carry foot race, but I was carrying 20#'s more than the guy who beat me. I came in ahead of him in the WOD.

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.

4 of Diamonds

Warmup:
3x15 situps
3x15 elevated pushups
Jog 2 laps
7 pullups

WOD: "4 of Diamonds"
3 rounds for time of:
40 push press (67#)
30 air squats
20 dips
10 double unders OR 30 jump rope

Time 14:02 minutes

I really felt good on this one. The push press was hard, but you just had to muscle through it and really jump it up there. I was proud of my time today.

Jerking Jump Ropes.....

Warmup:
3x15 situps
3x15 knees to elbows
3x10 pressing snatch
1 40-yd 45lb weighted lunges

WOD: "Push Jerks & Jump Rope"
3 rounds of 10 3/4 body weight push jerks + 100 jump rope/30 double unders for time.

I did 115 lbs and the 100 jump ropes. 3 rounds.

Time 6:30 min.

Jump Rope/Kettlebells

Warm Up:
3x15 Situps w/ 25lb Kettlebell + Back Extensions
1x15 Ring Pullups & Air Squats
2x15 Ring Pushups

WOD:
3 rounds for time of:
300 Jump Rope + 25 1.25 pood (45 lbs) Kettlebell Swings
PR: 18:00 minutes

Didn't feel like working out today too much after getting in LATE last night from the REK concert at the Ryman. For more on that, see the Life Heads Up Blog. Anyhow, I had the option of 100 double-unders instead of 300 standard jump ropes, but I was whipping the heck out of my ankles, so I reverted to 300 times 3. That's a lot of bouncing. My arches are killing me. The kettlebell is well, the kettlebell.