Author: strikelabs
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WOD – 17 Jan 19
A. Run 5K B. 3-3-3-3-3 Weighted Pull-up Pick a weight that will challenge you for 3 reps
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WOD – 16 Jan 19
A. 3-2-1 Wave, Shoulder Press. Start @ 70% 1RM. B. 21-15-9: Brute Force Burpees Shoulder Slams Shoulder to Shoulder RX: 70/50 lb Sandbag
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WOD – 15 Jan 19
A. 5 Rounds for Time: 200m Run 15 Pull-ups 20 Push-ups 10 Power Cleans RX: 70/50 lbs B. 3-2-1 Wave, Front Squat. Start at 70% 1 RM
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WOD – 14 Jan 19
A. 3-2-1 Wave, Deadlift. Start at 70% 1 RM B. 8 min AMRAP: 10 Deadlift (225/185) 10 Sandbag Thrusters (50/30)
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WOD – 9 Jan 19
For Time: Run 1 Mile Then, 3 Rounds of: 20 Push-ups 15 Shoulder Slams 10 Back Squats RX: 70/50 lb Sandbag
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WOD – 8 Jan 19
A. 4 Rounds for Time: Run 200m 15 Sandbag Push Press 15 Push-up Pull-unders 15 Power Cleans 15 Pull-ups RX: 70/50 lb Sandbag B. 3-2-1 Shoulder Press. Start at 80% 1RM.
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WOD – 7 Jan 19
A. 5-4-3-2-1 Deadlift. Start at 80% 1RM. B. 4 min AMRAP: 12 KB Swings 20 Single Leg Deadlift (10 each leg) Rest 1 min, then: 4 min AMRAP: 12 Sandbag Back Squats 20 Front Rack Lunges (10 each leg) RX: 53/35 lb KB, 70/50 lb Sandbag
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WOD – 3 Jan 19
A. 5-4-3-2-1 push Press. Start at 80% 1RM. B. 21-15-9 for Time: Thrusters Sandbag Sit-ups RX: 70/50 lb Sandbag
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WOD – 2 Jan 19
A. 5-4-3-2-1 Front Squat. Start at 80% 1RM. B. Active Recovery (easy run/row, light yoga, etc)
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Brute Force Burpee Challenge – 1 Jan 19
As Many Reps as Possible in 60 mins: Brute Force Burpees RX: 70/50 lb Sandbag
strike labs 