Always better with a sandbag

Apr 29th, 2013

Category: Competitor

Always better with a sandbag

Filippo & Dave

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.

DISCUSSION 26 Comments

  1. Gambee 04/30/2013 at 2:22 pm

    Warm up: Done
    Strength 225, failed jerk @ 235.
    WOD: 6+11 @ 205
    Cash Out: 2 sets of 25 GHD

  2. Gambee 04/30/2013 at 2:22 pm

    Warm up: Done
    Strength 225, failed jerk @ 235.
    WOD: 6+11 @ 205
    Cash Out: 2 sets of 25 GHD

  3. Andrea 04/30/2013 at 11:58 am

    – 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

  4. Andrea 04/30/2013 at 11:58 am

    – 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

  5. Wheeler 04/30/2013 at 2:12 am

    Warmup: check
    Strength: 125
    WOD: 5 +17 @ 110…front squat woof
    Ca$h out: check check

  6. Wheeler 04/30/2013 at 2:12 am

    Warmup: check
    Strength: 125
    WOD: 5 +17 @ 110…front squat woof
    Ca$h out: check check

  7. Amy C 04/30/2013 at 12:30 am

    Warmup- done (subbed bike for run)
    Strength- passed and just rolled and stretched
    WOD- 6+14 @ 105#
    Ca$h out- done

  8. Amy C 04/30/2013 at 12:30 am

    Warmup- done (subbed bike for run)
    Strength- passed and just rolled and stretched
    WOD- 6+14 @ 105#
    Ca$h out- done

  9. Melberg 04/29/2013 at 11:01 pm

    Strength: 260 (power clean 270, failed sq clean)
    WOD: [email protected]

  10. Melberg 04/29/2013 at 11:01 pm

    Strength: 260 (power clean 270, failed sq clean)
    WOD: [email protected]

  11. McGuire 04/29/2013 at 6:43 pm

    Warm up: Done
    Strength 225, failed the jerk at 245.
    WOD: [email protected]
    Cash out: Done

  12. McGuire 04/29/2013 at 6:43 pm

    Warm up: Done
    Strength 225, failed the jerk at 245.
    WOD: [email protected]
    Cash out: Done

  13. Petra 04/29/2013 at 4:29 pm

    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

  14. Petra 04/29/2013 at 4:29 pm

    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

  15. JWhite 04/29/2013 at 1:47 pm

    Warm-up: done
    Strength: 205
    WOD: 8 @ 175
    Cash-out: done
    That sand bag run was a kick in the pants.

  16. JWhite 04/29/2013 at 1:47 pm

    Warm-up: done
    Strength: 205
    WOD: 8 @ 175
    Cash-out: done
    That sand bag run was a kick in the pants.

  17. dudley 04/29/2013 at 1:44 pm

    205# (215# wasn’t happening today); 7+1 @185#

  18. dudley 04/29/2013 at 1:44 pm

    205# (215# wasn’t happening today); 7+1 @185#

  19. Kara 04/29/2013 at 1:35 pm

    Warm up: done
    Strength: 125#
    Wod: 5+11 used 110# for C&J
    Sandbag front squats were awkward and harder than I though.

  20. Kara 04/29/2013 at 1:35 pm

    Warm up: done
    Strength: 125#
    Wod: 5+11 used 110# for C&J
    Sandbag front squats were awkward and harder than I though.

  21. Kenny "F'n" Powers 04/29/2013 at 1:34 pm

    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

  22. Kenny "F'n" Powers 04/29/2013 at 1:34 pm

    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