by Mark Divine
Wolf
Nov 8 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Sand Bag drills 15 minutes. Run 800M
Work Capacity: For time:
- 100 x Pull-ups, run 1 mile
- 100 x Squats, run 1 mile
- 100 x KB Swings (55#), run 1 mile
- 100 x Dips, run 1 mile
Durability: 200 x sit-ups. Active Stretch or yoga
Equipment: Sand Bag, Dip bar, KB, Pull-up bar. Happy birthday to my brother Brad Divine. Train hard and stay safe. –Mark Divine
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What do you do for sandbag drills? Do you choose multiple lifts and movements or is there a set program to follow?
Cleans, lunges, squats, overhead squats, overhead lunges, getups…they’re all good. Just do 15 minutes of drills and work on your weaknesses.
Good stuff. Thanks for the info.
Creaetd the greatest articles, you have.
Hey Coach! I’m from Portugal, it´s raining cats and dogs outside. I´ve no treadmill, so the best substituion for 1 mile run is 2000 meters rowing? Tks
Row machine if available is what I’d sub for the run. If no equipment any “grinder” type pt that gets your targeted heart rate/ work output should be sufficient
Happy birthday Brad!
Looks like a fun WOD. I’m interested to hear how people are breaking up the sets/rest, and if there are any heros who are doing each 100 reps unbroken…
All unbroken….hard but worth it!
100 reps unbroken. Pull ups took the longest. But I supposed you could do 25 reps of each for a faster time, but I don’t feel like that is what the workout is wanting. I think you’re supposed to burn through 100reps each exercise. Fun stuff
Big help, big help. And superlative news of coruse.
Thanky Thanky for all this good informtaoin!