Category: WODs

A. 3-3-3-3-3 Shoulder Press B. 10 Minute AMRAP: 10 Pull-ups 20 Push-ups 15 Bent Over Rows 10 Push Press RX: 70/50 lb Sandbag with 20 lb Weight Vest

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

A. 5 Rounds for Time: Run 200m 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats Wear a weight vest B. 5-5-5-5-5 Weighted Dips

A. 5-4-3 Wave Front Squat.  Start @ 60% 1RM. B. EMOM for 10 minutes: 6 Squat Cleans RX: 70/50 lb Sandbag

A. 20 Minute AMRAP: 10 Burpee Pull-ups 12 Front Squats 14 Over the Shoulder 16 Back Rack Lunges RX: 50/30 lb Sandbag B. 5-4-3-2-1 Deadlift.  Start @ 70% 1RM.

A. 3-3-3-3-3 Push Press.  Work to 85% 1RM. B. 4 Rounds for Time: 10 Strict Pull-ups 15 Hand Release Push-ups 1 min Plank

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

A. 5-4-3 Wave Back Squat.  Start @ 60% 1RM. B. 10 Rounds: 1 min Work/30 secs Rest of the following flow: KB Clean KB Front Squat Single Arm KB Press L Single Arm KB Press R KB Halo L KB Halo R

A. For Time: Run 400m 20 Pull-ups 30 Push-up Pull-unders 40 Sandbag Over the Shoulder 50 Back Squats 40 Sandbag Bentover Rows 30 Push-up Pull-unders 20 Pull-ups Run 800m RX: 70/50 lb Sandbag with a 20/14 lb Weight Vest B. 5-5-5-5-5 Weighted Pull-ups

A. 3-2-1 Wave Deadlift.  Start @ 70% 1RM. B. 21-15-9 reps for Time: Deadlift (225/185) Squat Clean Shoulder Slams RX: 70/50 lb Sandbag