The Sandbag – Used for more than just running!
WOD1
“GI JOE”
400m Sandbag Run (3/2)
20 Overhead Squats (95/65)
20 T2B
200m sandbag run
100 Double Unders
200m sandbag run
20 T2B
20 OHS
400m Sandbag Run
Level 2 (75,55)
Level 1 (65,35)
WOD2
EMOM:10
100m Sprint
Scores/Comments from GI Joe Performed on 7/2/15
Scores/Comments from GI Joe Performed on 8/8/13
Conditioning Class: WOD
For 24 minutes, every 3 minutes complete:
500m Row OR 400m Run
*Alternate between the two modalities
Conditioning Class: Core
3 x :60 Isometric Hip Extension hold on GHD
Rest as needed between sets
ADV – weighted