Category: WODs

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

A. 3-2-1 Wave, Deadlift.  Start at 70% 1RM. B. 8 Minute AMRAP: 6 OH Sandbag Squats 6 Brute Ball Over the Bar RX: 70/50lb Sandbag 150/100lb Brute Ball

A. 4 Rounds for Time: Run 400m 15 Brute Force Burpees 15 Bent Over Row RX: 70/50lb Sandbag B. 5-4-3 Wave, Push Press.  Start at 60% 1RM.

A. 3-2-1 Wave, Back Squat.  Start @ 70% 1RM. B. 10 min AMRAP: 10 Front Squat 12 Over the Shoulder 14 Sumo Deadlift High Pull

A. 1/2 Murph For Time: Run 800m 50 Pull-ups 100 Push-ups 150 Squats Run 800m Wear a 20/14lb Vest 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. 5-4-3-2-1 Clean.  Start at 80% 1RM. B. 8 Minute AMRAP: 6 Power Clean 12 Burpee Pull-ups

A. Run 800m Then, 10 rounds (1 min work, 45 secs rest) of the following KB flow: KB Power Clean Goblet Squat Single Arm KB Snatch, Right Single Arm KB Swing, Right Single Arm KB Swing, Left Single Arm KB Snatch, Left Front Rack Lunge Right Front Rack Lunge, Left Then, Run 800m B. 5-5-5-5-5…

A. 5-4-3-2-1 Deadlift.  Start @ 80% 1RM. B. 21-15-9: Power Clean and Jerk Sumo Deadlift High Pull Shoulder Slams RX: 70/50 lb Sandbag

A. For time: Run 1/2 Mile 50 Pull-ups 100 Push-ups 150 Squats Run 1/2 Mile You must complete all reps of each movement before going to the next movement. B. 3-3-3-3-3 Back Squat