Author: strikelabs
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Brute Force REDWOD – 20 Mar 20
You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs. REDWOD will be posted Friday morning. or Body Weight “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile
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WOD – 19 Mar 20
A. 15 Minute AMRAP: 10 KB Swing (70/53) 12 Sandbag Back Squat 14 Hand Release Push-ups RX: 70/50lb Sandbag B. 5-5-5-5-5 Weighted Dips.
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WOD – 18 Mar 20
A. 4 x 400m Run. Rest 1:30 between intervals. Then, 3 Rounds: 10 Weighted Glute Bridge 10 Jumping Squats B. 3-3-3-3-3 Shoulder Press @ 85% 1RM.
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WOD – 17 Mar 20
A. 21-18-15 Reps for Time: Shoulder Slams Pull-ups Dips Rx: 70/50lb Sandbag B. 5-5-5-5-5 Weighted Pull-ups
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WOD – 16 Mar 20
A. 6 x 200m Run. Rest 2:00 between intervals. Then: Max Push-ups in 2 minutes Max Sit-ups in 2 minutes B. 3-3-3-3-3 Back Squat @ 85% 1RM.
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WOD – 12 Mar 20
A. EMOM for 10 mins: 2 Deadlift @ 70% 1RM. B. Tabata (6 Rounds, 20 secs Work/10 secs Rest for Each Exercise): Snatch Hang Cleans Push-ups Plank
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WOD – 11 Mar 20
A. 21-15-9 Front Squat Over the Shoulder Push Press B. 2-2-2-2-2 Squat Cleans. 90+% 1RM.
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WOD – 10 Mar 20
A. 6 Rounds for Time: 20 Pushups 20 Sit-ups 20 Squats B. 4x400m Sprint. 1:1 Work/Rest Cycle.
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Brute Force REDWOD – 6 Mar 20
You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs. REDWOD will be posted Friday morning. or Body Weight Half “Murph” Run 800m 50 Pull-ups 100 Push-ups 150 Squats Run 800m
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WOD – 5 Mar 20
A. Run 800m, then: 21-15-9 Reps for Time: Pull-ups Push-ups Sandbag Clean and Press Finish with 800m Run. With a weight vest. RX: 70/50lb B. 5-5-5-5-5 Weighted Dips.
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