workout of the day
09.26.2023
WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats 150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run
11.01.2022
WOD
"The Great Pumpkin"
Every 3:00 for 5 sets
21/16 cals row
12 sandbag squats 150/100/70/50
9 kipping handstand push ups
04.21.2022
WOD
"Beach Bod"
4 rounds for time
Run 200m
15 push ups
6 sandbag squats 150/100 OR 6 front squats 135/95
12.07.2021
WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders
09.13.2021
WOD
"On Fire"
3 sets
sandbag squats x max reps (goal is around 20 reps)
sled drag x 50m
rest 2:00
07.26.2021
WOD
"One round away"
4 RFT
20 sandbag squats
2 rope climbs or 4 strict pull ups
100m sandbag run
07.05.2021 Class at 7,8 and 9am ONLY
WOD
Sandbaggin' It
with a partner- divide however you like
50 cals row
50 box jump overs 24/20"
50 sandbag squats
40 cals row
40 box jump overs
40 sandbag cleans
30 cals row
30 box jump overs
300m sandbag carry- do this together- trade off whenever