Category: WODs

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 5-4-3-2-1 Front Squat. Start at 80% 1 RM. B. 3 Rounds for Time: Run 200m 15 Sandbag Clean and Press (70/50) 9 Push-up Pull Under 3 Brute Ball Over the Bar (150/100)

A. 1 Round for Time: Run 1 Mile 30 Pull-ups 60 Push-ups 90 Squats Wear a 20lb Vest. Complete each exercise before moving to the next. B. 3-3-3-3-3 Weighted Pull-ups

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 5-4-3 Wave Front Squat.  Start @ 60% 1RM. B. 12 Minute AMRAP: 250m Row 10 Sandbag Shoulder Slams 8 Brute Force Burpees 6 Sandbag Squat Cleans RX: 70/50 lb Sandbag

A. Run 5K B. 3-3-3-3-3 Shoulder Press.  Work to 85% 1RM.

A. Kettlebell Tabata (8 sets of each exercise: 20 secs work, 10 secs rest): Power Clean Single Arm Swing – Right Single Arm Swing – Left Goblet Squat B. 5-5-5-5-5 Weighted Dips

A. 5-4-3 Wave Squat Clean.  Start at 60% 1RM. B. “Angie” For time: 100 Pull-ups 100 Sit-ups 100 Push-ups 100 Squats Raise the bar with a 20/14 lb Vest.