Tag Archives: Sandbag Thrusters

Front Squats then Thrusters, Box Jumps and Pullups

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Part 1 – Every 3 minutes for 15 minutes

  • 5 x Front Squats

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Front Squat @ 65% from Part 1

AMRAP in 12 minutes

  • 21 x Sandbag Thrusters @ 19kg
  • 15 x Box Jumps
  • 9 x Pullups

Results: Part 1 – 170lbs. Part 2 – 110lbs. Metcon 4 rounds plus 12 reps.

Cleans then Cleans, Burpee BJ and SB Thrusters

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5 rounds

  • 2 x Hang Power Clean
  • 1 x Power Clean

Then 30 rounds for time (inspired by CF Invictus Instagram WOD from Aug. 21)

  • 1 x Power Clean @ 125lbs
  • 3 x Bupree Box Jump Step Down
  • 5 x Wall Ball/Sandbag Thrusters @ 30lbs

Results: Cleans 115-125-130-135-140lbs. Metcon 22:35. Only completed 22 rounds, since I ran out of time. Nice WOD even if it was a long grind.

Cleans and Presses then Wallballs and T2B

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3 rounds, complete to each set (TGU plus RL) using the same arm then switch an use the other, to count one round.

  • 3 x Turkish Getups @ 16kg per Arm
  • 3 x Reverse Single Arm Overhead Lunge @ 16kg (R+L=1rep)

Then 3 rounds using only an empty bar

  • 3 x Power Clean
  • 3 x Strict Press
  • 3 x Push Press

Then 5 rounds

  • 1 x Hang Power Clean
  • 2 x Strict Press
  • 4 x Push Press

Increase weight per round.

Then for time starting with 5 x Toes to Bar and then EMOM stop and do 5 x Toes to Bar

  • 100 x Wallballs/Sandbag Thrusters

Results: Clean/Press Complex 95-105-115-125-130lbs. Metcon 5:35.

Front Squats then SB Thrusters, Rows and Run

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Inspired by today’s CF Invictus WOD.

5 sets of

  • 3 x Front Squat

Rest 2 minutes between sets, work up to a heavy triple.

Then for time

  • 25 x Bent Barbell Rows @ 80lbs
  • 50 x Wall Balls/Sandbag Thrusters @ 30lbs
  • Run 800m
  • 50 x Wall Balls/Sandbag Thrusters
  • 25 x Bent Rows @ 80lbs

Results: Front Squats 135-155-175-185-195lbs. Metcon 12:39. 800m in 4:21.

Thrusters, Pullups, Ring Dips and Deadlifts

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5 rounds of

  • 5 x Single Leg Deadlift Right @ 32kg
  • Rest 30 seconds
  • 5 x Single Leg Deadlift Left @ 32kg
  • 10 x TRX Pike Press
  • 10 x TRX Mountain Climbers
  • Rest 90 seconds

For time

  • 75 x Sandbag Thrusters/Wall Balls
  • EMOM stop and do 5 x Strict Pullups (including minute 0)

Then for time

  • 50 x Ring Dips
  • EMOM stop and do 3 x Deadlifts @ 225lbs (including minute 0)

Results: Metcons 5:58 and 4:45. As prescribed started with the pullups and deadlifts before going into the first set of thrusters and dips.