by Mark Divine
Tao
Dec 6 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 40 x Sand bag clean and press. 800m Run.
Work Capacity: 10 Rounds for time:
- 5 x Clean and Jerk @ 135#
- 30 x Step Ups (24″ box)
- 1 x Rope Climb
Durability: 4 Mile timed run. Active Stretch or Yoga.
Equipment: Sand Bag, Oly set, Box, rope. Sub 6 x towel pull-up for 1 rope climb. Train hard, stay safe and have fun –Mark Divine
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Is that 30 or 15 each leg. Proly 30, always the more challenging
It’s probably 30 total. Work capacity is about intensity and going fast and hard, 30 each leg would slow you down too much and you wouldn’t get the met-con part of the training.
Phew. 4 mile run after 300 step ups… my legs were jelly…. I LOVE IT!!
I did my 4 miles before the workout…4 miles in 25:58…then WC as RXd in 28:21. Not sure how that stacks up with you studs, but I feel good about it.
WC: 24:43 with rope pull ups
4 mi: 29:45
cold run (~25 F)
IS there a standard weight for the sandbag? Or is it just “full”…