WOD
AMRAP in 20 Minutes
100M Uneven farmer carry
20 broad jumps
30 DB push press (alternating every 5 reps)
Workout notes
Today’s workout is a time priority triplet with a few movements we don’t see very often. Start with an uneven farmer carry. Make sure you have at least one dumbbell along with a kettlebell or another dumbbell. Start by setting out to the outside wall and keep the heavier object on the same arm. Set your objects down and turn 180º in order to switch arms and head back to the gym. Once inside knock out twenty broad jumps. The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind the seam and clear the mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring. If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter. Finish each round with a large set of dumbbell push press using your dumbbell. Alternate arms every five reps so you distribute the work evenly across both arms.