Warm Up
5 Minutes of Rowing
Then…
2 ROUNDS:
-10 Push Ups
-10 Air Squats
-10 Shoulder Presses
WOD “Sandbag Chaos”
10 Min AMRAP (As Many Rounds and Reps as Possible in 10 Minutes)
-1 Sandbag Burpee
-1 Sandbag Thruster
-2 Sandbag Burpees
-2 Sandbag Thrusters
-3 Sandbag Burpees
-3 Sandbag Thrusters
Continue adding 1 rep per movement and get as far as you can in 10 Min.
Score: Total Completed “Rounds” + Reps
Goal: Finish 9-12
If you need to rest between the Sandbag Burpee and Thrusters (and you definitely will as time passes), rest before completing the final rep of Sandbag Burpee so that you can go straight into the set of Thrusters – rather than having to get the sandbag back up to your shoulders from the ground, you’ll just need to bring it to your hips and clean it to your shoulders!
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.