WHITEBOARD – 07 January 2011
- Innocent looking sand…
Turned into instruments of pain
Workload:
5 Rounds of a Sandbag Complex or 15 minute cap:
10 Sandbag Shoulders (Left to Right)
10 Sandbag Lunges (Lunges perform w/sandbag on back)
10 Sandbag Shoulders (Right to Left)
10 Bear Hug Sandbag Squats
Notes: There are video links for the shouldering movement and the lunge. You need to install Quicktime if you don’t have it as the Performance Menu only provides videos in that format. For the bear hug squat, just use your imagination (hug the sand bag and squat!).
Don’t be overly concerned with time on this one. I want everyone to take a little time before the workout and practice the movements and load the bags accordingly. I would recommend loading the bag and finding what a strenuous shouldering load would be for you, and then backing the weight down 15-20%. So, if I work up to a 50lb sandbag while practicing and I think “wow that is pretty hard to do once”, I will then drop back the weight to 35-30lbs for the WOD.
Set the back before each shouldering and just like the olympic pulls, control the first part of the movement and once you hit mid thighs explode with your hips to generate speed on the bag and get it up on your shoulder. Experiment with grips and YES, using the handles is allowed.
The time cap of 15 minutes is a firm cap for everyone! Don’t think it only applies to the “newbies” on this workout. Pick a challenging weight and if it carries you to the cap feel a sense of accomplishment. Duration is not the only measurement of fitness…
There are three sandbag filler sizes (35, 15, 10lbs) and 3 sandbag sizes (large, medium, and small). The max capacity for them is 160, 80, and 45.
PS – PLEASE don’t abuse the sandbags. We know it is fun to drop them, but try to bring them down under some control.
Beyul Training 
Loving the resurrection of the strongman style wods.
Supplemental Deadlift Work:
379# deadliftx3 followed by 10 box jumps focusing on ballistic strength
339#x5 followed by 10 box jumps focusing on ballistic strength
50#
15:01
m/25/6’3/225
AM – Supplemental Deadlift Work:
401×3 to knees
365×5 to knees
PM – WOD
2 Rounds + 6 Shoulders (115lb)
30# 4 + 10 + 7
Could have gone heavier on the shoulders, but likely not on the lunges.
90# 2 rds+10+10+4
That was nasty. And awesome. It was “nawesomety”.
Drat! I shoulda made it down at lunch. This will suck doing all by my lonesome.
I did it by myself. Wasnt so bad. I had to do it after everyone else because there was only one big bag. I’d imagine that it would’ve hurt either way…
Now that was fun.
40# 4 rounds 10 10 10 9
80# bag
4 rounds + 3 reps
and a hole in the wall and other distractions.
40# 14:58
40#
4 Rounds + 5 Reps