Category: WODs

A.

6 Rounds for Time:

10 BF Burpees
20 Sandbag Push-ups
10 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 Run
3 Bear Complex
6 Over the Shoulder
12 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 Interval
Rest 30 sec between intervals

Then, 3 Rounds for Time:
10 Glute Bridge
10 Supermans

A.

3 Rounds for Time:

6 Muscle-ups
6 Turkish Getups
15 Box Jumps
40 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 Clean
12 Toes to Bar
20 Single Arm KB Snatch
12 Supermans

Then:

400m Run

A.

14-12-10-12-14 Reps for Time:

Over the Bag Lateral Jumps
Front Rack Lunges
Deadlifts

B.

2-2-2 Clean. All sets at 80-85% of 1RM.

A.

15 Minute AMRAP:

Run 400m
10 Over the Shoulder
20 Push-ups

B.

5-5-5-5-5 Weighted Dips.

A.

For Time:

800m Sprint
14 Bear Complex
28 Burpees
56 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.