Friday: Sandbag Run and Thrusters

Spend the first 10-15 min working on rowing technique.
-Perform 2-3 250M rows with good form

WOD

5 Rounds

  • Sandbag run to the top of the hill (Across the street from the picnic benches at Beer Run)
  • 10 Thrusters (M-135 W-95)
-Post times and sandbag weight to comments

20 thoughts on “Friday: Sandbag Run and Thrusters

  1. 22:40 (22#, 79#)

  2. still in Rome, walking lots of miles every day, but made up another apartment WOD for the day, and even convinced my dad to join me! (my mom napped)

    5 rounds…
    10 walking lunges
    10 HOG push-ups
    10 jumping squats (clap at top)
    10 sit-ups

    me: 6:25 rx
    my dad: 8:51 (scaled to regular squats, but he did everything unbroken with perfect non-wormy push-ups!!!)

  3. 22:20 (#35,#32)
    thrusters were light b/c my hips are sore from Wed and I couldn’t get down into a proper fs

  4. 19:20 (47# box squats, 28/24#)

  5. 19:31 (28/24# SB, 47# thrusters)

  6. 16:52 (45#- shoulder sore this week) plus 32 # sandbag

  7. 22:59 (28# SB, 57# thrusters)

  8. 18:00. 95 lb thrusters & 42 lb sandbag

  9. 23:20 (28# sandbag, 57# thrusters)

  10. 23:14 42#SB, 95#front squat… still taking it easy on the shoulders, hoping to be back at 100% next week

  11. 21:08 (32# sandbag, 89# thruster – 7 reps rep round)

    First two rounds unbroken. Rest 4-3.
    Tip from Dave on thruster form: think external rotation with your shoulders to try to keep your upper back from round in the front squat portion.

  12. 21.30 (22# sandbag, 67# thrusters)

  13. 27:19 (32# sandbag, 95# thruster) – shins were throbbing at the end of this, tried the whole ice bath thing and actually feel pretty decent now.

  14. 3 rounds, 11:43 135/42

  15. 20:52 (31# sandbag/45# thruster)

  16. 23:17 (32#/28# sandbag / 47# thruster)

  17. 23:40ish(?) 45# thruster, 32# bag.

  18. 3 rnds 16:32, 89#, 32#

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