Sandbag Complex

Finally able to get to Landi so I could fill the Sandbag we packed in the suitcase. Don’t have a scale so estimating the weight based on the 25kg bag of sand I used.

AMRAP in 20 minutes

  • 10 x Sandbag Reverse Rows @ 20kg
  • 10 x Sandbag Shoulder to Overhead
  • 10 x Sandbag Front Squat

Results: 10 rounds plus 20 reps.

Handstand Hold, V-Ups and KBS then DUs and DLs

EMOM for 15 minutes (5 rounds of each)

  • Station 1 – 30 Second Handstand Hold
  • Station 2 – 30 Second Bicycle plus Knee Tuck
  • Station 3 – 30 Second Kettlebell Swings @ 32kg

Then AMRAP in 10 minutes of (Steet Parking Instagram WOD)

  • 5 x Double Unders
  • 3 x Deadlifts @ 235lbs
  • 10 x Double Unders
  • 3 x Deadlifts
  • 15 x Double Unders
  • 3 x Deadlifts
  • etc.

Results: Nice mashup I made for today. Ended up with 86 KBS @ 32kg. Metcom completed round of 40 plus 45 double unders (may have done the round of 35 twice).

Bent Rows then Goblet Squats, Russian Twists, Pullups and Pull Throughs

3 rounds of

  • 8 x Bent Rows @ 24kg Left
  • 8 x Bent Rows @ 24kg Right
  • Rest 2 minutes

Metcon from CF Invictus Boston…

AMRAP in 20 minutes of

  • 10 x Goblet Squats @ 24kg
  • 20 x Russian Twist @ 14kg (10 per side)
  • 10 x Strict Pullups
  • 20 x Sandbag Pull Throughs (10 per side)

Results: Metcon 5 rounds plus 33 reps.

Back Squats then Lunges, Situps and Pushups

Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.