Author: strikelabs
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WOD – 7 Jan 20
A. 12 Minute AMRAP: 100m Burden Run 10 Snatch 10 Back Squat 10 Shoulder Slams RX: 70/50 lbs B. 3-3-3-3-3 Back Squat. Do all sets at 85% 1RM.
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Brute Force REDWOD – 3 Jan 20
You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs. REDWOD will be posted Friday morning.
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WOD – 2 Jan 20
A. For Time: 800m Burden Run 14 Bear Complex 28 Burpees 56 Squats RX: 70/50 lbs B. 3-3-3-3-3 Deadlift. Do all sets at 85% 1RM.
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WOD – 1 Jan 20 – Happy New Year!
A. CrossFit Total Establish 1RM for: Deadlift Back Squat Shoulder Press B. 1 Mile Burden Carry RX: 70/50 lbs
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WOD – 31 Dec 19
A. 6 x 400m Sprint. Rest 1:30 between intervals. B. 3-3-3-3-3 Shoulder Press. Do all reps at 85% 1 RM.
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WOD – 30 Dec 19
A. 7 Rounds of Bear Complex: 7 cycles of the following: Power Clean Front Squat Push Press Back Squat Push Press Do all 7 cycles without putting the weight down. RX: 70/50 lbs B. 3-3-3-3-3 Back Squat. Do all reps at 85% 1 RM.
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Brute Force REDWOD – 27 Dec 19
You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs. REDWOD will be posted Friday morning.
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WOD – 26 Dec 19
A. 5 Rounds for Time: 8 Bar Muscle-ups 12 KB Swings (53/35lb) 16 Push-ups B. 10-8-6-4-2 Shoulder Press. Work to 2RM.
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WOD – 24 Dec 19
“12 Days of Christmas” 1 Over Head Toss 2 Brute Force Burpees 3 Sandbag Slams 4 Bear Crawl Drags 5 Push-ups 6 Pull-ups 7 Back Squats 8 Lateral Hops (Over and Back = 1) 9 Push Press 10 Cleans 11 Sit-ups 12 Bear Complex RX: 70/50 lbs Sandbag
strike labs 