Category: WODs

A. 3-3-3-3-3 Front Squat.  Work to 85% 1RM. B. KB Flow (30 secs Work/20 secs Rest): Clean Goblet Squat Single Arm Snatch Left Single Arm Snatch Right Complete 12 Rounds RX: 53/35 lb KB

A. 5-5-5-5-5 Deadlift.  Work to 80% 1RM. B. 3 Rounds for Time: 10 Single Leg KB Deadlift (70/50)(Each Leg) 15 Upright Rows 20 Sandbag Shoulder to Shoulder RX: 70/50 lb Sandbag

A. 16 minute AMRAP: 10 Thrusters 10 Back Squats 10 Sandbag Get-ups B. 3-3-3-3-3 Weighted Pull-ups

A. Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb. B. 3-3-3-3-3 Push Press.

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

A. 5-4-3 Wave Deadlift.  Start @ 70% 1RM. B. 8 min AMRAP: 10 KB Swings 12 Sandbag Thrusters 14 Sandbag Cleans RX: 70/50 lb Sandbag

A. 5 Rounds for Time: 200m Front Rack Burden Carry 10 Pull-ups 20 Push-ups 10 Brute Force Burpees Wear a 20/14 lb Weight Vest. RX: 70/50 B. 5-5-5 Weighted Dips  

A. 5-4-3 Wave Front Squat.  Start at 70% 1RM. B. Tabata (30 sec Work, 30 secs Rest) 10 mins of: KB Snatch KB Swing KB Snatch KB Clean Goblet Reverse Lunge Right Goblet Reverse Lunge Left Halo Left Halo Right

A. CrossFit Open 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell / 24-in. box Women: 35-lb. dumbbell / 20-in. box B. 5-5-5 Shoulder Press @ 80% 1RM.

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