4 Men decided to put to test the sandbags and KB of GCC in this weeks version of Thunderdome
Warmorama
-20 IC SSH
-15 IC Mountain Climbers
-Arm Circles
The Thang
GEAR
4 50# Sand Bags
2 50# KBs
2 35# KBs
Mosey to Back left corner of GCC
AMRAP KB Swings – 2min
Farmer Carry Bags and Bells to Front Left Corner
AMRAP Sandbag Squats – 2 min
Farmer Carry Bags and Bells (Switch bags and bells depending on last farmer carry) to front right corner
AMRAP Gobblet Squats to OH press – 2min
Farmer Carry to Back Right Corner
Sand bag shoulder slams AMRAP – 2 min
AUDIBLE
Pair up
Partner one – KB Swings
Partner two- OH SANDBAG TOSS – IMAGE KB BUT LETTING GO OF A SAND BAG AT THE TOP – 5 Reps
Flip Flop
Repeato advancing bags back to Back left corner
10 Mericans IC
Mosey to Hells Accent
Bottom of Hill – 11 KB swings, 11 Goblet Squats, 11 Sand Bag Squats, 11 Shoulder slams
Quadraphilla between Sets
11 Merican at top every time
Crab Walk down
Repeato decreasing rep count to 7 for each excercise ( Yes 7 – 11)
Farmer Carry back to Container
1 minute of Low Flutters IC
Recover Recover
MOLESKIN
-Strong work by all. Ramrod and Blackberry put in a few miles with Cornwallis for the Standard
– My favorite part is the Sandbag Toss. Got it off of Brute Force Training. Blackberry hates them now
– Swing State crushed it. He just moved to Birkdale, so I expect to see a lot more of him in the Gloom.
– TBC- Thanks for allowing me to Q. Sand bag workouts are my favorite
Have a great day!
Burns