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As Many Rounds As Possible in 15 minutes of :

  • 3 Muscle-ups
  • 12 Kettlebell Swings (28 kgs)
  • 24 Ab-mat sit-ups
  • +/- 60 m sandbag carry (50 kgs)

Total : 6 rounds and 2 Muscle-ups

3 rounds for time of :

  • 10 sandbag get-ups (5 on each shoulder)
  • 10 Dumbbell clean & jerk
  • 15 pull-ups

Time : 11:11

Here is an example of “Turkish get-ups”, on CrossFit Spartanburg (South Carolina)

Ce WOD sera le WOD#2 au Fit as Fu*k Challenge, le 25 septembre 2010 :

As many round as possible in 10 minutes of :

  • 10 Kettlebell Snatches (5 each arm)
  • 200 m Sandbag run
  • 10 burpees

Vu le matériel dont je dispose, KB: 16 kgs (as Rx’d = 32 kgs) ; sandbag: 25 kgs (as Rx’d=30 kgs)

Total : tout juste 4 rounds.

C’est un très bon WOD. La durée très courte fait qu’on se donne à fond. L’intensité est donc très élevée. Et les 200 m avec le sandbag sont une vraie tuerie !

For time :

- Run 100 m with sandbag (25 kgs)

- Sandbag Clean & Jerk (15 reps)

- 50 m Walking lundges with sandbag

- 15 burpees

- Run 100 m with sandbag (25 kgs)

- 30 kettlebell swings (alternate left and right arm)

- 50 m Walking lundges with sandbag

- 15 double unders

Time : 17’15

3 rounds for time of :

- 5 times go upstairs (with 16 kgs Kettlebell)

- 20 Virtual shoveling (20 reps left and 20 reps right)

- 5 (assisted) muscle-ups

- 20 pull-ups

- 5 Sandbag Clean & Jerk (25 kgs)

- 20 Kettlebell swings

Time : 23’27

Sandbag workout / Entraînement avec sac de sable

4 rounds for time of :

- Montée d’escalier avec sac de sable (25 kgs) dans les mains

- 10 overhead squats avec sac de sable

- 10 front squats avec sac de sable

- 5 Weighted pull-ups (avec sac de sable, 25 kgs)

- 15 pull-ups

Time: 17’09

5 rounds for time of :

- 10 Burpees

- 10 Sumo Deadlift High-pull

- 10 Sandbag Clean & Jerk (25 kgs)

- 10 Pull-ups

Time : 19’13

Lecture :

“The coolest jobs in America : Kevin “Torch” Williams, head trainer and operations manager of CrossFit Brooklyn, a.k.a. “The Black Box”, on Men’s Health : http://www.menshealth.com/coolestjobs/kevin-williams/kevin-williams1.php

3 rounds for time of :

- 5 backsquats (88 kgs)

- 10  land and jump (plyometric exercice) with a sandbag in hands (25 kgs)

- 15 Ring dips

- 20 pull-ups

Time : 15’06

21-15-9 reps of :

- Burpees sandbag (25 kgs)

- Push-ups

- Walking lunges with sandbag overhead

- Ring dips

Total : 19’02

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“THE SANDBAG”

Do this wod with a sandbag (25 kg/55 pound) in a backpack, as quickly as possible :

- Go upstairs (5 times from first to second floor)

- 20 back squats (means with sandbag on your back)

- 20 clean and jerk

- 20 front squats (means with sandbag on your chest)

- Go upstairs (5 times)

- 20 walking lundges with sandbag overhead

- 20 clean and jerk

- 10 pull-ups (with sandbag on your back)

- 10 pull-ups (with sandbag on your chest)

Time : 16’32

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For the benefits of the sandbag, read this article : “Secrets from America best gyms

Partenaires

 
 

 
 

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