Author: strikelabs
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WOD – 14 Mar 18
A. For Time: Run 400m/Row 500m 20 Brute Force Burpees (50/30) 30 Sandbag Swing Squats (50/30) 30 Sandbag Push Press (50/30) 30 Chest to Bar Pull-ups 20 KB Swings (2/1.5 pood) Run 400m/Row 500m B. 4 x 5 Weighted Pull-ups
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WOD – 13 Mar 18
A. 3 rounds for time: 8 Brute Ball Squats (100/70 lbs) 10 Sandbag Power Cleans (90/60) 12 Box Jumps B. 5 x 5 Front Squat @ 80% 1RM
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WOD – 12 Mar 18
A. 12 min AMRAP: 10 Ring Rows 15 KB Swings (2/1.5 pood) 20 Push-ups B. 5 x 3 Should Press @ 85% 1RM
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WOD – 8 Mar 18
A. 5 rnds for Time: 100m Run/Row 10 Push-up Pull-unders (50/30 lbs) B. 10-8-6-4-2 Back Squat
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WOD – 7 Mar 18
A. 3 rnds for Time: 4 Bear Complex (90/60 lb) 8 Chest to Bar Pull-ups B. 5×5 Shoulder Press @ 80% 1 RM
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Ankle Mobility
An often forgotten joint to mobilize is the ankle. It is key to strength in any squatting movement, particularly pistols or one-legged squats. Here is a great article with practical mobilizations to improve and test your ankle mobility. 10 Exercises To Instantly Improve Ankle Mobility
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WOD – 6 Mar 18
A. 20 min AMRAP: 6 Brute Ball Over the Shoulder (100/70 lb) 12 Push Press (50/30 lb) 18 BW Squats 200m Run/Row B. 3×10 Overhead Squat @ 70% 1 RM
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Brute Force REDWOD – 2 Mar 18
A. We will post the #REDWOD here when it is available. B. 7×1 Back Squat @ 90%+ 1RM
strike labs 