You are currently browsing the tag archive for the ‘sandbag’ tag.
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
Post time to comments
“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
Post time to comments
For the benefits of the sandbag, read this article : “Secrets from America best gyms“
