“Heavy Sack” – CompetitorWOD

Nov 10th, 2017

Category: Competitor

“Heavy Sack” – CompetitorWOD

Victor

Warm-up
Sandbag Skills

Strength
Every 2 Minutes for 14 minutes: 2 Bear Complexes
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
– Shoulder to Overhead

Showdown WOD 1
“Heavy Sack”
535m Sandbag Run (48, 36)
40 Hang Power Cleans (115, 75)
535 Run (no sandbag)
20 Thrusters (115, 75)
20 Sandbag Over the Shoulder (48, 36)

Intermediate
535m Sandbag Run (36, 24)
40 Hang Power Cleans (75, 45)
535 Run (no sandbag)
20 Thrusters (75, 45)
20 Sandbag Over the Shoulder (36, 24)

Advanced
535m Sandbag Run (60, 48)
40 Hang Power Cleans (135, 95)
535 Run (no sandbag)
20 Thrusters (135, 95)
10 Sandbag Over the Shoulder (140, 90)

Extra Work
5 Rounds
250m Row
1 Minute Rest
-Report the fastest and slowest rounds