WOD: Enter the Sandbag

Warmup

stretching, joint mobility, slingshots, swings

Workout

13 min single rope, switch l/r every 30s.

3 rounds at various intervals:

-Reverse lunge with sandbag twist, left then right

-Crush grip curls (12kg)

-Clean/Squat/Press. left then right (16kg)

-Walkouts w/ pushup

-One arm swings, left then right (12kg)

Results

I really enjoyed this one..had me sweating like a pig! When I got there, Saks was finishing his workout with a 20 minute session of single ropes. I jumped in on the 8th minute...not a bad way to the muscles loose.

For the circuit, we started at 45s work (1:30 for the l/r exercises), 15s rest with 30s rest between rounds. But the rest between exercises increased to 30s when needed (usually after the lunges). That was the first 2 rounds. The last round was 30s work, 15s rest.

For the lunges, you a hold sand bag in front of you and as you step back, you put the bag down on the same side that you stepped with...then bring it back in front of you as you come up. I'm sure there's an actual name for them, but I don't know what it is.

For the curls, have the bell in a bottom's up position and hold between your hands (crushing it from both sides)....and curl.