Tag: Sandbag Get-up

WOD in the Park

Survival Fitness was hosting a USAW cert this weekend so I volunteered to run some out-of-the-box WODs. Saturday was an a local park with some stuff a grabbed from the gym.

Warm-up

Jog around a football field, so probably about 300-400m.

WOD

We teamed up in 3s.
20:00

  • 30m/30m Bear crawl then lunge back (Pace setter)
  • Sandbag Get-ups
  • KB Figure 8s

The combination of bear crawls and lunges was as brutal as I expected.

Finisher

Kept the same teams and did a relay.

  • Each person did a sandbag run, sprint back, KB run, sprint back, going one-at-a-time
  • All sprint over to the sandbag and KB
  • Standing back-to-back-to-back, pass sandbag around the circle 25 times in each direction.
  • All sprint back to the start
  • Each person did a sandbag run, sprint back, KB run, sprint back, going one-at-a-time

Lots of fun!

Moving Some Weight

I got a hot stone massage today from Cora because my back was pretty tight from the competition. Planned to take the day off, but was feeling good, so I went in for the 5:30pm.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×5 Low Box Squats

We went extra low with a 12″ box for the guys, compared to the 14″ we had used in the last cycle. It felt like we were never going to get low enough to reach the box. It felt soooo much harder. I went 135#, 155#, 175#, 185#, and 195#. But compare that to 5×5 on the 14″ box from 3 weeks ago when I went 135#, 155#, and then 175# for the last 3 sets. Up 20# today with a lower box. BOOM!

WOD

21-15-9

  • Sandbag Get-ups
  • Burpee Deadlifts (25# DBs, jump on 25# plate)

Doesn’t seem bad when you look at it, but it’s a gasser. I had a few misses on my get-ups and fell right back on my ass. I had only done deadlift burpees once before and used a much heavier weight so knew how bad they could be. Having to jump on the plate at the end was even harder. Finished in 9:12.

Finisher

10:00 EMOTM

  • Evens: 10 RDLs (135# in rounds 1-3, 165# in rounds 4-5)
  • Odds: 10 Goblet Squats (62# KB)

It’s been ages since I did RDLs and I don’t think I ever used more than 155#, but my regular deadlift is almost 100# more than it was then. This was a fun finisher, which took about 20-23 seconds of work each minute for me.

Lot’s of weight being moved today. My back held up great too!

Sandbagging

I got home from San Francisco around 10:30pm last night after a my last flight was delayed about 40 minutes. Went in to the chiropractor this morning to see if he can’t get my back fixed up. I have to go back on Thursday to go over the x-rays he took. Went in to Survival Fitness tonight for the 7pm class. It’s good to be back after a few days of hotel WODs.

Warm-up

  • 150m Run
  • 150m Power Skip
  • 50m Zombie Kicks
  • 50m Butt Kicks
  • 150m Power Skip
  • 150m Run

I could tell I wasn’t feeling it during the warm-up. Pretty tired and slow.

WOD

  • 500m Sandbag Run
  • 50 Sandbag Cleans over the Shoulder
  • 500m Sandbag Run
  • 50 Sandbag Get-ups
  • 500m Sandbag Run

Just what I needed after seeing the chiropractor this morning. I flew threw the sandbag cleans unbroken. My runs were pretty slow, but the get-ups were the toughest. They really wear on your tailbone. I finished in 20:59.

Finisher

  • 10-9-8-7-6-5-4-3-2-1 V-ups
  • 20-18-16-14-12-10-8-6-4-2 DUs

I forgot to look at the clock when I started, but I know this definitely took me less than 6 minutes.