Category: WODs

A. 6 Rounds for Time: 10 BF Burpees20 Sandbag Push-ups10 Shoulder Slams B. 3-3-3-3-3 Weighted Dips.

A. 2-2-2 Front Squat. All sets @ 80-85% 1RM. B. 18 Minute AMRAP: 100m Burden Run3 Bear Complex6 Over the Shoulder12 Back Squat RX: 70/50 lb Sandbag

You can find the @URBruteForce #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

A. 2-2-2 Clean. All sets @ 80-85% 1RM. B. 10 x 100M IntervalRest 30 sec between intervals Then, 3 Rounds for Time:10 Glute Bridge10 Supermans

A. 3 Rounds for Time: 6 Muscle-ups6 Turkish Getups15 Box Jumps40 Push-ups B. 5-5-5-5-5 Weighted Pull-ups.

A. 2-2-2 Front Squat. All sets at 80-85% of 1RM. B. 400m Run Then, 16 Minute AMRAP: 20 Single Arm KB Clean12 Toes to Bar20 Single Arm KB Snatch12 Supermans Then: 400m Run

A. 14-12-10-12-14 Reps for Time: Over the Bag Lateral JumpsFront Rack LungesDeadlifts B. 2-2-2 Clean. All sets at 80-85% of 1RM.

A. 15 Minute AMRAP: Run 400m10 Over the Shoulder20 Push-ups B. 5-5-5-5-5 Weighted Dips.

A. For Time: 800m Sprint14 Bear Complex28 Burpees56 Squats B. 2-2-2 Snatch. All sets at 85% 1RM.

You can find the @URBruteForce #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.