Posts tagged sandbag over the bar
05.16.19- How many?? with partners

WOD 4 stations 20:00 total time- score is total reps completed

Partners- complete each station for max number of reps.

4:00 work, 1:00 transition

station one: how many sled pushes can your team do? 50m push/ 50 m walk next to partner- sled should be empty. Move it quickly. (there is a white spray painted line outside near the end of our building. The distance from our start line is 50m)

station two: how many times can you throw a sandbag over a racked barbell? The barbell should be above hip height. Use the Rogue bags or the wreck bags. You throw over then your partner throws back.

station three: how many thrusters can you do? 115/80 95/65 . One work, one rest.

station four: how many times can you laterally throw the medicine ball to your partner? MB 20/14#. Minimum distance between the two partners should be 8 feet- just one inch off the width of our floor mats per person.

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11.22.18- Thanksgiving- 8am wod only

Team of 4
each team will complete 4 x 4:00 AMRAP with 1:00 transition
Score is the total reps for all stations

station one: python squats- all 4 team members must work together
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps.

station two: farmer carry and assault bike- 2 team members per exercise  KB 53/35#

Two team members will carry a KB in each hand for 25'.  Each section of 25' counts for one rep.  

Two team members will bike for calories.
Teammates can switch tasks only once during the 4:00.

station three: sandbag over the bar- 2 team members work together while 2 rest
Two team members work together to lift a Rogue marshmallow sandbag over a racked barbell.  One team member lifts the sandbag  over the barbell while the other team member waits to lift it and throw it back.  Each lift over the bar counts as a rep.  Team members can switch out at any point.

station four: barbell synchronized push press- 2 team members work together while 2 rest  95/65#
Two team members must synchronize the barbell push press so that the lockout is together.  Each synchronized push press counts as one rep- not two! Team members can switch out at any point.

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