As part of the warm up, do
- 200 x Double Unders
AMRAP in 20 minutes of
- 10 x Sandbag Ground to Overhead @ 30lbs/15kg
- 10 x Sandbag Reverse Lunges @ 30lbs (each leg is one rep, switch bag from one shoulder to the other between every lunge)
- 10 x Sandbag Deadlift @ 55lbs/25kg
Then not for time do
- 30 x Tuck Ups (or V-Ups if too easy)
Results: A bit disappointing, couldn’t get a good rhythm since my lower back was fatigued after about round 4. Ended up with 9 rounds plus 10 reps. Since someone once told me that back pain with deadlifts is due to not keeping your core tight, added the Tuck Ups at the end. Surprisingly, it relieved the back pain better than stretching. Maye try warming up next time with the Tuck Ups.
PM, 6.9.17: Since there is no sandbag in my gym, I replaced G2O & reverse lunges with a 15kg plate and DL with 30kg barbell. Ended up with 11 rounds 3 reps. I know what you mean with fatigued back…
I guess I missed the Tuck ups (don’t think I saw this when I printed out the WOD…) anyway had little time today, so 20 min AMRAP was just perfect..