Warmup:
3x15 knees to elbows + situps + air squats
Kipping pullup practice
WOD: "Deadlifts & Sandbags"
6 set countdown (10,9,7,5,3,1) of 155lb deadlifts & 50 lb sandbag cleans + push press
Time = 11:30 min
Chris (32 M 211.5 5.10)
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Showing posts with label sandbags. Show all posts
Showing posts with label sandbags. Show all posts
Tuesday, November 4, 2008
Monday, October 6, 2008
Sandbag Obstacle Course
Warmup:
3x15 situps
3x15 L-sits
3x15 squats
WOD: "Sandbag Obstacle Course"
1 lap consists of 2 legs - 1st leg w/ 50lb bag takes you over 3 boxes, under 8 large hurdles insterspersed with going over 8 small hurdles, proceeds to 4 box jumps of varying heights, drop bag, flip large tire, drag weighted sled to starting line. 2nd leg is same process with 75# bag, flip tire, and sprint to the finish line.
Had to complete 3 laps with 1 minute rest between each lap. The slowest lap is your score.
3:15 minutes - slowest lap
3x15 situps
3x15 L-sits
3x15 squats
WOD: "Sandbag Obstacle Course"
1 lap consists of 2 legs - 1st leg w/ 50lb bag takes you over 3 boxes, under 8 large hurdles insterspersed with going over 8 small hurdles, proceeds to 4 box jumps of varying heights, drop bag, flip large tire, drag weighted sled to starting line. 2nd leg is same process with 75# bag, flip tire, and sprint to the finish line.
Had to complete 3 laps with 1 minute rest between each lap. The slowest lap is your score.
3:15 minutes - slowest lap
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