Category Archives: Movement Class

Dips, Burpee Pullups, Sandbag Cleans

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AMRAP for 12 minutes of:

  • 12 x Sandbag Cleans @ 15kg (Medicine Ball Cleans but with a small sandbag)
  • 9 x Dips
  • 6 x Burpee/Pullups

Then EMOM for 5 minutes L-Sit Hold for 15-20 seconds

Result:  AMRAP – 4 rounds plus 24 reps; For the L-Sit I was able to do 2 x 20 seconds and 3 x 15 seconds.

Superturk then an AMRAP

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Not for time 3 rounds of:

Then AMRAP in 10 minutes of (inspired by Crossfit Invictus WOD from 8. December):

  • 5 x Toes to bar
  • 10 x Sandbag Thrusters @ 15kg
  • 15 x Pushups

Result:   No problems with the TGUs.   Next time 18kg.  AMRAP: 6 rounds.  I originally planned for the pushups in the AMRAP to be TRX Pushups (CFI calls for Ring Dips)  but they were too hard and so I had to switch to normal pushups.  Something new to work on.   Even dips would have been challenging after the TGUs and Thrusters.