Tag Archives: Sandbag Thrusters

Handstand Work then Snatches and Wall Balls

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5 rounds of

  • 30 second Handstand Hold
  • 8-12 x Seated Dumbbell Press @ 10kg per hand
  • Rest 2 minutes

Then 2 rounds with empty bar

  • 3-5 x Snatch Pull to Waist
  • 6-8 x Panda Pull
  • 1 x Hang Snatch

Then AMRAP in 10 minutes

  • 1-2-3-4… x Power Snatch @ 75lbs
  • 12 x Wall Balls / Sandbag Thrusters

Results: Metcon 6 rounds.

Muscle Ups, Dips then Deadlifts and Thrusters

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor (see below)
  • 2 x Ring Dips

Then for time

  • 30 x Sandbag Thrusters
  • 5 x Touch and Go Deadlifts @ 220lbs/100kg
  • 25 x Sandbag Thrusters
  • 5 x Deadlift
  • 20 x Sandbag Thrusters
  • 5 x Deadlift
  • 15 x Sandbag Thrusters
  • 5 x Deadlift
  • 10 x Sandbag Thrusters
  • 5 x Deadlift
  • 5 x Sandbag Thrusters
  • 5 x Deadlift

Results: Muscle Ups went better than expected after not having done them for a while. Metcon 9:57.

Row, Deadlifts, Burpees, Thrusters and Lunges

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Inspired by wodwellcf’s Tsakos WOD….

AMRAP in 25 minutes

Buy in

  • Row 2000m

Then in remaining time, AMAP of

  • 9 x Deadlifts @ 135lbs
  • 7 x Burpees
  • 5 x Sandbag Thrusters @ 20kg
  • 3 x Sandbag Lunges (r+l=1 rep)

Results: 7 rounds plus 7 reps. 2k Row in around minutes.