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05.25.17 Sandbagging It?

25
May

05.25.17 Sandbagging It?

Warm Up:
Set up 2-3 teams in lines for sandbag relays
Pick different ways to take the sandbag from start to finish like dragging (inside only), flipping, throwing, lunging, holding across shoulders, holding on back, crawling, bear hugging…

Mini-band warm up:
dead bug hold x 1:30
clam shell hold x :30 each side
forward cross crawl x :30 each side https://www.youtube.com/watch?v=vEGDaWpKxq8&
straight leg hold x :30 each side
Skill: Bulgarian Split squats
use the same weight as last time (5/08/17)
4 sets of 20 reps (10 each side) Rest in between legs and in between sets

WOD:
For Time
800m Run
then with a sandbag- athletes choice weight (black filler bags are 50#)
3 rounds of
10 floor presses (like bench press on the ground)
10 deadlifts
10 Zercher squats (bear hug the sandbag)
then
800m Run

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