Always better with a sandbag

Filippo & Dave
Warmup
400m sandbag jog (5/4) – hugging the bag – no resting on the shoulders
3 rounds with the sandbag of
5 Power Cleans
5 Squat Cleans
5 Jerks
Before each round spend a minute loosening up the squat, front rack and forearms.
Strength
Work up to max weight without removing your hands from the bar for the following complex:
1 Power Clean
1 Squat Clean
1 Jerk
WOD
12 minute AMRAP
1 Clean and Jerk (80% of 1RM)
10 Burpees
10 Sandbag Front Squats
*If you don’t know your 1rm is, it’s a good idea is to pick something that is challenging for 2-3 consecutive reps.*
Ca$H Out – with a partner
30 GHD’s for time
Rest while partner b completes
25 GHD’s for time
Rest while partner b completes
20 GHD’s for time.
Warm up: Done
Strength 225, failed jerk @ 235.
WOD: 6+11 @ 205
Cash Out: 2 sets of 25 GHD
Warm up: Done
Strength 225, failed jerk @ 235.
WOD: 6+11 @ 205
Cash Out: 2 sets of 25 GHD
– strength done with axle bar up to 150, failed 155
– wod: 12min AMRAP: 1 atlas stone to shoulder @116lb, 10 burpees to target, 7 sq. cleans with 45lb DB= 6+1
– 50 GHD + 30ring dips + 50 TTB
– strength done with axle bar up to 150, failed 155
– wod: 12min AMRAP: 1 atlas stone to shoulder @116lb, 10 burpees to target, 7 sq. cleans with 45lb DB= 6+1
– 50 GHD + 30ring dips + 50 TTB
Warmup: check
Strength: 125
WOD: 5 +17 @ 110…front squat woof
Ca$h out: check check
Warmup: check
Strength: 125
WOD: 5 +17 @ 110…front squat woof
Ca$h out: check check
Warmup- done (subbed bike for run)
Strength- passed and just rolled and stretched
WOD- 6+14 @ 105#
Ca$h out- done
Warmup- done (subbed bike for run)
Strength- passed and just rolled and stretched
WOD- 6+14 @ 105#
Ca$h out- done
Strength: 260 (power clean 270, failed sq clean)
WOD: [email protected]
Strength: 260 (power clean 270, failed sq clean)
WOD: [email protected]
Warm up: Done
Strength 225, failed the jerk at 245.
WOD: [email protected]
Cash out: Done
Warm up: Done
Strength 225, failed the jerk at 245.
WOD: [email protected]
Cash out: Done
Warm up: Done. I wouldn’t call it a RUN.
Strength: 115# (Thought it was a push jerk so I failed at 120#)
WOD: 7+15 @ 95#
Cash out: Done
Warm up: Done. I wouldn’t call it a RUN.
Strength: 115# (Thought it was a push jerk so I failed at 120#)
WOD: 7+15 @ 95#
Cash out: Done
Warm-up: done
Strength: 205
WOD: 8 @ 175
Cash-out: done
That sand bag run was a kick in the pants.
Warm-up: done
Strength: 205
WOD: 8 @ 175
Cash-out: done
That sand bag run was a kick in the pants.
205# (215# wasn’t happening today); 7+1 @185#
you are on drugs
205# (215# wasn’t happening today); 7+1 @185#
you are on drugs
Warm up: done
Strength: 125#
Wod: 5+11 used 110# for C&J
Sandbag front squats were awkward and harder than I though.
Warm up: done
Strength: 125#
Wod: 5+11 used 110# for C&J
Sandbag front squats were awkward and harder than I though.
Warm up: Done. That run was no joke…
Strength: 175 Still moving downward on most strength stuff. Boggles my mind.
WOD: 8 @ 155
Cash out: done
the “run” was the most awkward thing ever.
Warm up: Done. That run was no joke…
Strength: 175 Still moving downward on most strength stuff. Boggles my mind.
WOD: 8 @ 155
Cash out: done
the “run” was the most awkward thing ever.