WHITEBOARD – 21 June 2013


20 minute AMRAP

8 Bent Rows (Sandbag: 1/2 bodyweight)
100m Sandbag
5 Sandbag Squats
8 Push-ups

Notes: I would recommend doing the carry with the sandbag on your back. BUT, make sure when you set it on your back it is evenly distributed across the traps. You should squeeze your butt to fully open your hip, drive your sternum down and put your shoulders together and DOWN. This will set you in the right posture. The other queue I would think about is having a neutral neck by driving the back of the neck into the bag (do this slightly, don’t strain).

Use the handles on the bag for the bent rows. Don’t swing at the hip with those.

Have fun.

2 Responses to “WHITEBOARD – 21 June 2013”
  1. Dara says:

    Aw shucks, missed sandbags.
    Did a combo run,thruster, push up thing for about 15 min

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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