Tag Archives: Sandbag Thrusters

Filthy Fifty

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For time

  • 50 x Box Jumps
  • 50 x Pullups
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Lunges
  • 50 x Knees to Elbow / TRX Knee Tucks
  • 50 x Push Press @ 45lbs
  • 50 x Wall Balls / Sandbag Thrusters
  • 50 x Burpees
  • 50 x Double Unders

Results: 24:11. Subbed the Knee Tucks and SB Thrusters for the K2E and Wall Balls. Dropped Back Extensions since don’t have the equipment.

Back Squats then Burpee Pullups, DB Snatch and Wallballs

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Redoing the CF Invictus WOD from May 2, 2018. My original post is located here.

Every 3 minutes for 15 minutes

  • Sets 1 – 4 – 4 x Back Squat @ 75-85%
  • Set 5 – Max Reps Back Squat @ 80-85%

Then AMRAP in 10 minutes of

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 21kg
  • 20 x Wallballs / Sandbag Thrusters

Results: Back squats 185-190-195-200-(2x)205lbs. Back Squats were difficult today. Metcon 4 rounds plus 6 reps (last time was 3 rounds plus 26 reps).

Wallballs, Deadlifts, KBS and Pullups

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5 rounds of

  • 3 x Deadlifts
  • Rest 30 seconds
  • 5 x Plate Walks
  • Rest 2 minutes

Work up to a heavy tripple Deadlift.

For time (Based on a The Box Programing post from Instagram).

  • 40 x Double Unders
  • 30 x Wallballs
  • 20 x Kettlebell Swings @ 32kg
  • 50 x Pullups
  • 20 x Kettlebell Swings
  • 30 x Wallballs
  • 40 x Double Unders

Results: Deadlifts 155-185-205-225-255-275lbs. Metcon in 10:01.

Back Squats and Pullups with T2B and Thrusters

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Every 2 minutes for 10 minutes (5 sets)

8 x Back Squat @ 65%

Then 5 rounds for time of (half of the CF New England WOD from Feb 17)

  • 9 x Toes to Bar
  • 15 x Sandbag Thrusters/Wall Balls

I’ll save the second half for another day.

Then 3 sets of

  • 8 x Strict Pullups (or max unbroken reps)

Results: 65% Back Squat is 155lbs. Metcon in 6:03. Pullups got 8-8-6.

Kettlebell Swings, Dips, Thrusters and Pullups then Row

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5 rounds

Then for time for time

  • 100 x Kettlebell Swings @ 24kg
  • EMOM stop and do 5 x Ring Dips

Then for time

  • 100 x Sandbag Thursters @ 30lbs
  • EMOM stop and do 3 x Strict Pullups

Results: Used 3kg ball between feet for the Knee Raises. Metcon with KBS 3:57. Metcon with Thrusters 5:45.