box jump overs, crossfit, kettlebell hang clean and jerks, rounds, sandbag, sandbag deadlifts, sandbag run, training, wod, workouts -

Wednesday 8.12.20

Mobility Prep (10-15 Minutes)

10 Spiderman's

10 Samson Stretches

10 Squat Jumps

Bar Hang

10 Banded Hip Thrusters

10 Quad to hamstring toe touches

10 PVC Passthroughs

10 PVC OH Squats


Strength/Skill - Front Squat

EMOM 2x6


Build to a heavy 1 RM


WOD (Workout of the Day) 

"Enter the Sandman"

5 Rounds

12 KB Hang Clean and Jerks 53/35

12 Sandbag Deadlifts 75/50

12 Box Jump Overs 30/24

200m Sandbag Run 75/50

Rest 1 Minute

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 18-30 Minutes
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX