strike labs

Category: Blog

  • WOD – 24 Oct 19

    WOD – 24 Oct 19

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    A. 4 x 600M Interval (1:1 Work Rest Cycle) B. 5-5-5-5-5-5 Weighted Pull-ups. Post Times and Weight to Comments.

  • WOD – 23 Oct 19

    WOD – 23 Oct 19

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    A. For Time: 50 Push-ups 50 Front Squat 50 Deadlift 50 KB Swings (53/35) 50 Weighted Lunges 50 Toes to Bar 33 Single Leg KB Deadlift (53/35) RX: 70/50 lb Sandbag B. 3-2-1 Wave, Back Squat. Start @ 70% 1RM. Post Time and Weight to Comments.

  • WOD – 21 Oct 19

    WOD – 21 Oct 19

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    A. 4 Rounds for Time: 10 Deadlift (225/185) 12 Sandbag Clean 10 Brute Ball Over the Shoulder RX: 70/50lb Sandbag/Brute Ball B. 5-4-3-2-1 Deadlift. Start @ 80% 1RM. Post Time and Weight to Comments.

  • WOD – 22 Oct 19

    WOD – 22 Oct 19

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    A. 5-4-3 Wave Shoulder Press. Start at 60% 1RM. B. 12 Minute AMRAP: 200M Run 12 Thrusters 10 Over the Bag Burpees 8 Bent Over Row 6 Sandbag Situps RX: 70/50 lbs Post Rounds/Reps and Weight to Comments.

  • WOD – 17 Oct 19

    WOD – 17 Oct 19

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    A. 18 Minutes AMRAP: Run 400M 14 Pull-ups 21 Sandbag Situps 28 Push-ups RX: 50/30 lb Sandbag B. 3-3-3-3-3 Weighted Pull-ups. Post Rounds/Reps and Weight to Comments.

  • WOD – 16 Oct 19

    WOD – 16 Oct 19

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    A. 5-4-3 Wave Deadlift. Start @ 60% 1RM. B. 10 Minute AMRAP: 10 Sandbag Snatch 12 Toes to Bar 14 Over the Bag Burpees Post Rounds/Reps and Weight to Comments.

  • WOD – 15 Oct 19

    WOD – 15 Oct 19

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    A. 6x400M Rest 1:30 between efforts. B. 10-8-6-4-2 Push Press. Start at 60% 1RM.

  • WOD – 14 Oct 19

    WOD – 14 Oct 19

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    A. 21-15-9: Run 200M Single Leg Deadlift Power Clean and Press Shoulder Slam RX: 70/50 lb Sandbag B. 5-4-3-2-1 Front Squat. Start at 80% 1RM. Post Time and Weight to Comments.

  • WOD – 10 Oct 19

    WOD – 10 Oct 19

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    A. 6 x 400m Sprint. Rest 2 minutes between intervals. B. 12 Minute AMRAP: 20 Push-ups 15 Bent Over Row 10 Strict Pull-ups RX: 70/50 lbs Sandbag Wear a weight vest.

  • WOD – 9 Oct 19

    WOD – 9 Oct 19

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    A. 18 Minute AMRAP: 10 Deadlift (225/185) 14 Sandbag Power Clean and Press 16 Body Weight Squats 50 Double Unders B. 5-4-3-2-1 Deadlift. Start @ 80% 1RM. Post rounds and reps to comments.