Mr. Sandman

AMRAP in 10 min
200m Sandbag Run
15 Sandbag Squats
10 Burpee Over Sandbag

Lots of pull-ups!
Lots of pull-ups!

60 thoughts on “Mr. Sandman”

  1. Valerie Arseneau

    Mob + 10x (jumping jacks, burpees, walking lunges)
    WUx1

    Shoulder Press
    5x 40-45-50-55- (60 x1) sore shoulders = no PR today

    AMRAP in 10 min
    200m Sandbag Run
    15 Sandbag Squats
    10 Burpee Over Sandbag

    3rds + 50m.
    That went better than I expected!! I still hate sandbags tho… physically could go faster but I didnt have the energy this AM.

      1. Valerie Arseneau

        lol! I’m not really sure how I do it… I just roll out of bed, get dress and go. I usually wake up and gain consciousness somewhere mid-WOD. lol.

  2. MOB
    10 x jumping jackies, burpees, walking lunges
    WU x 1

    Strength: Cleans
    Practice [email protected]

    5x 50, 55, 60, 65, 70

    Excellent coaching tips Marie-Noel, thank you!

    WOD: Mr. Sandman
    200 m run
    15 sandbag squats
    19 over the sandbag burpees

    2 rounds + 100 m run
    Timecap: 10 minutes

    This was a gasser! Fun too!

  3. Mob + 10x (jumping jacks, burpees, walking lunges)
    WUx1

    Push Press
    5x 55-65-70- 75 (x2) quite a bit lower than my max (??)

    AMRAP in 10 min
    200m Sandbag Run
    15 Sandbag Squats
    10 Burpee Over Sandbag

    3rds + 40m (ish)

    Fun! Happy to see Allison joining us! Good first workout, Allison!

  4. Mobility
    10 Jumping Jacks, Burpees, Walking Lunges
    WUx1

    Strength: Shoulder Press

    30,35,40,45×5 50×4

    Practiced kipping pull-ups
    Got 3 today

    WOD: “Mr Sandman”

    200m Sandbag Run
    15 Sandbag Squats
    10 Burpees over Sandbag

    Completed 3 rounds!

    Cash out hamstring stretches

    Great Job 7am Class!!

  5. Mob
    WU x 1 + 10 Jumping Jacks, 10 walking lunges 10 Burpees

    Strength – Front Squat x 5
    40-45-50-55-60

    WOD – Mr. Sandman

    AMRAP 10 mins

    200m row w/weighted vest
    15 Sandbag Squats
    10 Burpees over Sandbag

    2 Rounds + 160m Row

    Didn’t feel great about my workout today 🙁

  6. Heather Colleen

    Mobility
    10 Jumping Jacks, Burpees, Walking Lunges
    WUx1 (green band for pullups)

    Strength: Deadlift

    85-105-115-135-145

    WOD: “Mr Sandman”

    200m Sandbag Run
    15 Sandbag Squats
    10 Burpees over Sandbag

    2 rounds + 4 burpees

    800m Row

    Oy vey.

  7. Mobility
    10 jumping jacks
    10 burpees
    10 walking lunges per leg
    Wu x 1
    Strength ohs
    135/ 155/ 175x 5/ 195 x 2 wrist was bothering me this morning, need to do some mobility on the wrist.
    Wod: Mr sandman
    200m run
    15 sandbag squats
    10 burpees over sand bag.
    Rx with 80 lb bag. 3 rounds 8 burpees.
    Great work 6 amer’s, great class Marie!

  8. WU x 1

    Strength: Press x 5
    95,115,125,135,145×4,145×3

    Big fail here. Been off of strength rotation for to long. 20lbs off PR.

    WOD: Mr. Sandman

    200m sandbag run
    15 sandbag squats
    10 over bag burpees

    3 rounds & 15 squats

    Tried using two bags for the 80 lbs but it was too awkward to carry. Switched to one bag after 1st round.

    1. Great work Jack. Don’t forget, you have been doing double duty with your marathon training. That may affect your strength a little as well.

  9. Could someone give me the name of the person who comes in to do Body Composition tests? Please and thank you 🙂

  10. Strength: Snatch to 95#, practise on shooting head through and reaching good depth on squat)

    WOD: Mr. Sandman
    4 Round + 175m Run

  11. Mob / 10 Jumping Jacks, 10 walking lunges 10 Burpees / WU x 1

    OHS x 5
    95 – 115 – 125 – 135 – 140 (PR reps)

    WOD:
    “Mr. Sandman”
    3 rounds + 9 burpees
    Was on my stomach for my last burpee at time so I finished my 4th round at probably 10:01.

    Nice “different” workout. Great job nooners!

  12. Mobility
    10 Jumping Jacks, Burpees, Walking Lunges
    WUx1
    Preventative Mobility (I’ve been getting exertion headaches, started getting one during the WU but this stopped it in its tracks…)

    Strength: Push Jerk x5

    105-125-140-155-165

    WOD: “Mr Sandman”

    200m Sandbag Run
    15 Sandbag Squats
    10 Burpees over Sandbag

    3 rounds + 15 Squats

    Extra Mobility

    Has anyone else been plagued with exertion headaches? What did you do?

    1. I believe Patrick and Maria have both had them…I think I something about tension in your neck & shoulders? Maybe try a massage?

      1. I did mostly neck stretching with a band which seemed to help. Joanna also suggested to get a massage to relieve the tension.

  13. Strenght Push Press x 5
    55-65-75-85-90

    AMRAP in 10 min
    200m Sandbag Run
    15 Sandbag Squats
    10 Burpee Over Sandbag

    3 rounds + 5 squats

    That was not fun trying to get that bag on my back..need to practice that! Tougher than it looks.

    1. Someone in my 4:15 class (who was it? you deserve credit for this great idea! I think Nick??) said to fling it on as if you were putting on a jacket. Worked well for me. 🙂

    2. You should have been allowed to use a lighter sandbag. SHEESH…that thing is almost half your body weight. 😉

  14. Mobility
    2000m Row
    10 Jumping Jacks, Burpees, Walking Lunges
    WUx1

    Strength: Push Press x5

    75-95-105-115-125

    WOD: “Mr Sandman”

    200m Sandbag Run 40#
    15 Sandbag Squats
    10 Burpees over Sandbag

    3 Rounds

    800m Run

    Thanks for coaching, Marie-Noelle.

  15. Wux2
    Strength. X1 shoulder press
    95-100-105-110-115-120pr
    WOD. Mr. Sandman. Amrap 10 min
    200 m run
    15 sandbags
    10 burpees over sandbag
    4rounds + 110 meters
    Rob Brydges

  16. Mob + 10x (jumping jacks, burpees, walking lunges)
    WUx1

    front squats x5
    150-170-195-220-245(4)

    AMRAP in 10 min
    200m Sandbag Run
    15 Sandbag Squats
    10 Burpee Over Sandbag

    3rds + 100m run

  17. Mob 10X(jumping jacks, burpees, walking lunges)
    wux1

    Strength Squat Snatch x3
    45-95-105-115-125-135-145(pr for reps and #5)-150×1(pr)

    Wod with #40 Sand Bag

    4 rounds + 90m

  18. Mobility
    WU- 10 jumping jacks, 10 Burpees 20 lunges
    Wu x1

    Shoulder press x 5
    135-145-155-160 (×3)-160 (×5)

    WOD : Mr. Sandman

    Amrap 10 mins
    200 m run with sand bag
    15 sandbag squats
    10 Burpees over the sandbag

    3 rounds 1 burpee.

    Nice race Craig !

    Fun class Corinna!
    This was a fun one

  19. Mobility
    WU-10 j.jacks, 10 burpees, 20 lunges, WUX1
    Shoulder Press: 5 X 35, 40, 45, 50, 55
    WOD: Mr. Sandman
    AMRAP: 10min.
    200m run with 40lb. sand bag
    15 sandbag squats
    10 burpees over sandbag

    3 rounds plus 175m…….ahhh, almost finished the run 🙂
    Thanks Corinna for the great class!

  20. Mobility
    10 jumping jacks, Burpees and walking lunges

    Back Squat x 5
    75-95-105-110-110

    WOD
    200m sandbag run
    15 sandbag squats
    10 burpee over sandbag

    2 rounds + 7 squats

  21. I enjoyed the warmup today!

    WOD: 3 rds + 50m

    Good wod, I liked it! I could have pushed harder on the squats – next time!

  22. Mob + 10x (jumping jacks, burpees, walking lunges)
    WUx1
    Shoulder Press

    WOD:
    2rds + 10 squats

    Good work 6:45 class! And thanks Corinna 🙂

  23. Mobility
    10x( jumping Jacks, Bar Press, Walking Lunges)
    Wux1

    Power Clean&Jerks
    135×3-155×3-175×3-185×3-195×3-205×3-210×3
    Touch and Go till 185

    WOD

    4 Rounds + 100m Run

  24. MOB
    10 x jumping jacks/burpees/walking lunges
    WU x 1

    Front squat 5’s
    105-115-125-130-135

    WOD: Sandman

    2r + 9 squats

    First running in a wod since injured 7 weeks ago. Slow and stiff but at least it’s a beginning! Fun day at the gym.

  25. MOB
    10X Jumping Jacks, Burpees, walking lunges
    WU X 1
    Front Squats
    70
    WOD: Mr Sandman
    2 Rounds + 200m run
    Wowzers that was tough but fun!
    Good job nooners!

  26. MOB
    15 x jumping jacks, burpees, walking lunges
    WU x 1

    Strength: Push Press 5x

    35,45,55,65,75#

    WOD: Mr. Sandman (40# bags)
    200 m run
    15 sandbag squats
    10 burpees over bag

    3 rounds + 175m
    Timecap: 10 minutes

    Got my first strict pull up today…
    Thanks Corinna, great class!

  27. Mobility
    12 X Jumping jacks, burpess, walking lunges.
    WU X1
    Strength: Push Jerk
    105,115,125X2,135

    WOD: Mr. Sandman @ 40 lbs.

    200m Run
    15 Sandbag Squats
    10 Burpees over bag

    4 Rounds. did the last burpee at exactly 9:58

    Another brutal WOD, thoroughly enjoyed it though. Thanks for the push in that last round Corinna and Pete, don’t think I would have done it with out that.

  28. Mob
    12 X Jumping jacks, burpess, walking lunges.
    WU X1

    WOD
    AMRAP in 10 min
    200m Sandbag Run (40lbs)
    15 Sandbag Squats
    10 Burpee Over Sandbag

    2 rounds plus 175m (walk)

  29. mob
    10x(jumping jacks, Burpees, walking Lunge)
    wux1

    Dead lifts
    135,145,155,165,175pr

    WOD: Mr Sandman 40#
    3 rounds + 4 burpees

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