Thursday Workout: Handstands, and a Partner WOD with Sandbags



Spend up to 10 minutes working on handstands (i.e. freestanding, belly to wall, one foot on wall, etc.)


In Teams of 2, AMRAP in 15 Minutes of the Following:

P1 – Sandbag Run (50s/30s) x 400m

P2 – AMRAP of:

  • Push-up (hand release) x 10
  • Box Jump Step Down (24/20) x 10
  • Kettlebell Swing (70/53) x 15
  • Abmat Sit-up x 15

Notes: Once P1 completes run, P1 and P2 switch and P1 does AMRAP above while P2 runs 400m with a sandbag (pick up wherever your partner left off).  Score is number of rounds and reps completed at the end of 15 minutes.  Scale as needed.


CFC Goes To The Charlottesville Dogwood Festival BBQ & Fireworks Night


7 thoughts on “Thursday Workout: Handstands, and a Partner WOD with Sandbags

  1. Handstands getting stronger. Thanks for the tips Martha.
    WOD w Demetrius: 5 rnds even

  2. WOD: 7+20 with Kerry rx

  3. Cory and I: 6+4

  4. Hdstd: freestanding and press progressions
    Wod: 7+30 team Jess
    (I scaled down to 45#kb and up to 24″box)

  5. WOD: 3+8rds

  6. with Lauren 🙂
    8 rounds (35# kb, 32# sb, 20″, I finished our last 400m at ~16 min)

  7. solo –
    400m run (no sandbag)
    2 rounds (53# kb – 10 reps)
    400m run
    2 rounds
    finished in 14:30ish

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