RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Warmup
3 Rounds not for time
20 Forwards and backwards line hops
5 Inchworm + push-up
10 Weighted arm circles (each arm)
40s Wrist stretch in each direction
10 Air squat
10 Push-up
Workout Notes
Medium to short workout for today, The weights are light and the workout is short and we should aim for minimal down time! It’s always faster to go unbroken, but attempt one break at each movement for both rounds to pace this one properly.
Workout
3 Rounds for time of
75 Lateral sandbag/dumbbell hop overs
21 Box Jump Overs, 24/20 in
15 Sandbag dumbbell/kettlebell thrusters
9 V-up
Accessory
Zercher sandbag carry 800m
–Then–
3×20 Sandbag curls
3×20 Sandbag behind the head tricep extensions
*Rest 1-2 min between sets
and then
WOD: 14:15 w/ 50# Sandbag
Accessories: Complete
Warm-up: done.
Workout: 10:40, #50.
My sandbag’s outta comission, so i used 2x #25 dumbbells.
Only broke on the thrusters. Round 1: all 15. Round 2: 13/2. Round 3: 10/5.
Accessory:
*Carried a #45 plate against my chest for the Z. carry.
*#15 curls, left arm only. Nursing a screwed-up right elbow-curls make it scream. Curls are brutal after a Zercher carry!!!
* tricep ext: red band looped on the rack.
Thank you!
Leave that right elbow alone for a while until we are pain free! Great job getting the rest of the work done!
I’m on a run of Prednisone (yuck!) to get the inflammation down, and getting therapy on it. It’s improved significantly, but certain movements still really hurt.
Will take some time, modify anything as needed to be pain free!