Smaller #2 bar pic 1
Big # 3 Bar pic 3
Big #3 Bar pic 2
Big #3 Bar Pic.1Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
One Arm Overhead Walk RT 20 yards
One Arm Overhead Walk LT 20 yards
Post loads used and rounds completed to comments.
*Use a sledge hammer weighing between 12 - 20 lbs.*Striking into a tire, sand bag or something. Be creative. *Make sure you reach full extension on your strikes.*You can sub ball slams, plate slams or dumbbell slams. Be creative.*You can use a KB or DB or get creative.*Extend your arm above you head and start walking.
Rounds and Loads
15 minutes = 6 full rounds and 10 swings
Finished the 7th round in 17:24 just to say I did.
Bar 1 = 25lbs round 1, 4, 7
Bar 2 = 25lbs round 2, 5
Bar 3 = 35lbs round 3, 6
Overhead single arm walks 20 yards = 70lbs
Daniel found this one on the Cross Fit Football site. Man I am glad he did. This is something I was needing. I felt like a kid again splitting cords of wood for my dad. We set out the tires for a striking surface and found a 2.5ft long 3in diamater piece of steel bar in the shop our guess 25lbs, and used the two practice bars from the weight room one about 5 ft long our guess 25 lbs, and one 8 foot long our guess 35lbs. The last bar was a man maker. The swings with it probably took 20% longer than the other two. We rotated from bar to bar and had 2 tires out. This one was awesome! Daniel and I both chose to use the 70lb dumbell to carry. I struggled with my left arm. 4 of my 7 rounds I had to help balance with my right arm.
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
One Arm Overhead Walk RT 20 yards
One Arm Overhead Walk LT 20 yards
Post loads used and rounds completed to comments.
*Use a sledge hammer weighing between 12 - 20 lbs.*Striking into a tire, sand bag or something. Be creative. *Make sure you reach full extension on your strikes.*You can sub ball slams, plate slams or dumbbell slams. Be creative.*You can use a KB or DB or get creative.*Extend your arm above you head and start walking.
Rounds and Loads
15 minutes = 6 full rounds and 10 swings
Finished the 7th round in 17:24 just to say I did.
Bar 1 = 25lbs round 1, 4, 7
Bar 2 = 25lbs round 2, 5
Bar 3 = 35lbs round 3, 6
Overhead single arm walks 20 yards = 70lbs
Daniel found this one on the Cross Fit Football site. Man I am glad he did. This is something I was needing. I felt like a kid again splitting cords of wood for my dad. We set out the tires for a striking surface and found a 2.5ft long 3in diamater piece of steel bar in the shop our guess 25lbs, and used the two practice bars from the weight room one about 5 ft long our guess 25 lbs, and one 8 foot long our guess 35lbs. The last bar was a man maker. The swings with it probably took 20% longer than the other two. We rotated from bar to bar and had 2 tires out. This one was awesome! Daniel and I both chose to use the 70lb dumbell to carry. I struggled with my left arm. 4 of my 7 rounds I had to help balance with my right arm.
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