Author: strikelabs

A. 3-2-1 Wave, Back Squat.  Start @ 70% 1RM. B. 10 min AMRAP: 10 Front Squat 12 Over the Shoulder 14 Sumo Deadlift High Pull

A. 1/2 Murph For Time: Run 800m 50 Pull-ups 100 Push-ups 150 Squats Run 800m Wear a 20/14lb Vest B. 3-3-3-3-3 Weighted Pull-ups

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 5-4-3-2-1 Clean.  Start at 80% 1RM. B. 8 Minute AMRAP: 6 Power Clean 12 Burpee Pull-ups

A. Run 800m Then, 10 rounds (1 min work, 45 secs rest) of the following KB flow: KB Power Clean Goblet Squat Single Arm KB Snatch, Right Single Arm KB Swing, Right Single Arm KB Swing, Left Single Arm KB Snatch, Left Front Rack Lunge Right Front Rack Lunge, Left Then, Run 800m B. 5-5-5-5-5…

A. 5-4-3-2-1 Deadlift.  Start @ 80% 1RM. B. 21-15-9: Power Clean and Jerk Sumo Deadlift High Pull Shoulder Slams RX: 70/50 lb Sandbag

A. For time: Run 1/2 Mile 50 Pull-ups 100 Push-ups 150 Squats Run 1/2 Mile You must complete all reps of each movement before going to the next movement. B. 3-3-3-3-3 Back Squat

A. 3-3-3-3-3 Shoulder Press B. 10 Minute AMRAP: 10 Pull-ups 20 Push-ups 15 Bent Over Rows 10 Push Press RX: 70/50 lb Sandbag with 20 lb Weight Vest

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 5 Rounds for Time: Run 200m 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats Wear a weight vest B. 5-5-5-5-5 Weighted Dips