Category: WODs

A. 5-4-3-2-1 Deadlift.  Start @ 70% 1RM. B. Every Even Minute for 10 Minutes: 5 Deadlift (285/225) 10 Brute Force Burpees (70/50)

A. For Time: Run 400m 60 Push-ups 40 Pull-ups 20 Sandbag Get-ups 100m Sandbag Farmer’s Carry 20 Shoulder Slams 40 Sandbag Bent-over Rows 60 Sit-ups Run 400m RX: 70/50 lbs If you have a weight vest, wear it! B. 5-5-5 Weighted Pull-ups

A. 5-4-3-2-1 Back Squat.  Start @ 80% 1 RM. B. 8 Min AMRAP: Run 200m 6 Sandbag Over the Shoulder 8 Sandbag Back Squats RX: 120/90 lb Sandbag

CrossFit Open WOD 9.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50…

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

A. 3-2-1 Wave, Shoulder Press.  Start @ 80% 1RM. B. 3 Rounds for Time: Run 200m 20 Push Press 20 Floor Press 20 Thrusters RX:50/30 lb Sandbag   √

A. Tabata (30 secs work, 45 secs rest): Row BW Squats KB Swings (70/53 lb) Sandbag Shoulder Slams Sandbag Power Cleans Step through each exercise for 4 rounds total. RX: 70/50 lb Sandbag B. 5-4-3-2-1 Squat Clean.  Start @ 80% 1RM.

A. 20 min AMRAP: 8 Pull-ups 12 Sandbag Over the Shoulder 16 Push-ups 20 Back Squats RX: 70/50 lb Sandbag If you have a weight vest, wear it! B. 5-5-5 Weighted Dips

A. 7-5-3 Wave, Deadlift.  Start @ 60% of 1RM. B. Run 200m x 2 (1:1 Work:Rest Cycle) 2 Rounds for Time: 20 Deadlifts 20 Hang Power Cleans 20 Bent Over Rows Run 200m x 2 (1:1 Work:Rest Cycle) RX: 70/50 lb Sandbag

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