Category: WODs

A. 5-4-3-2-1 Deadlift.  Start @ 80% 1RM. B. 8 Minute AMRAP: 10 Pull-ups 12 Snatch 8 Over the Shoulder RX: 70/50 lb Sandbag Wear a 20lb weight vest.

A. 20 Minute AMRAP: 15 Box Jumps 12 Over the Sandbag Burpees 9 Sandbag Thrusters RX: 50/30 B. 5-4-3-2-1 Front Squat.  Start @ 80% 1RM.

A. 3-2-1 Wave Shoulder Press.  Start @ 70% 1RM. B. 10 Minute AMRAP: 8 Sandbag Push Press (70/50) 8 Deadlift (225/185) 8 KB Swings (70/53)

A. 4 Rounds for Time: 4 Bar Muscle Ups 8 Sandbag Over the Shoulder 16 Push-ups 24 Weighted Lunges RX: 70/50 Sandbag B. 5-5-5-5-5 Weighted Pull-ups

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

A. 3-3-3-3-3 Front Squat.  Work to 85% 1RM. B. Complete 15 cycles of the following Bear Complex: Clean Front Squat Push Press Back Squat Push Press Complete 15 Burpees after every 5 Bear complex. Wear a weigh vest. RX: 120/90 lb Sandbag 20/14 lb Weight Vest

A. 12 Minute AMRAP: 10 Shoulder Slams 50 Double Unders 15 Box- Jumps (24″ BOX) B. 7-5-3 Wave, Push Press.  Start at 60% 1 RM.

A. For Time: Run 5K B 5-5-5-5-5 Weighted Dips

A. 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb. 20 minute time cap. B. 5-4-3 Wave Clean.  Start at 70% 1RM.

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