Category: WODs

A. 5-4-3 Wave, Deadlift.  Start @ 70% of 1RM. B. KB Flow: KB Power Clean KB Squat Reverse Grip KB Squatted Curl KB Tricep Extension Conduct 10 sets of 5 reps with 30 secs between sets *** Flow curtesy of EricLeija.com  

A. Tabata (20 sec work/40 sec rest), 6 rounds of each exercise: Hang Power Cleans Push Press Body Weight Squats Each round should be max effort. RX:50/30 B. 3-3-3-3-3 Weighted Pull-up

A. For time: Run 800m Then 5 rounds: 10 Pull-ups 20 Push-ups 30 Squats Then: Run 800m B. 5-4-3 Wave Shoulder Press, start @ 60% 1RM.

A. 3-2-1 Wave, Front Squat.  Start @ 70% 1RM. B. 8 min AMRAP: Run 100m 10 Sandbag Squat Cleans 12 Front Rack Lunges 14 Push-ups

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

A. 5-4-3 Wave, Push Press.  Start @ 70% 1RM. B. As a couple (while one partner works, the other rests) 8 Rounds(45 secs Work/45 secs Rest): KB Halo Right KB Halo Left KB Clean to Reverse Lunge Right KB Clean to Reverse Lunge Left Squatted KB Curl

A. 5 Rounds for Time: 12 Weighted Lunges 8 Power Cleans 6 Dead Lifts (225/185) Rest 60 secs between sets. RX: 70/50 lbs B. 5-5-5 Weighted Dips.

A. 5-4-3-2-1 Deadlift.  Start at 80% 1RM. B. 3 Rounds: Grizzly Bear Flow: 7 Cycles of: Power Clean Front Squat Thruster Back Squat Lunge Left Lunge Right Push Press RX: 70/50

A. 4 Rounds for Time: Row 500m 10 Pull-ups 15 Upright Rows 20 Thrusters RX: 50/30 lbs B. 5-4-3 Wave, Front Squat.  Start at 70% 1RM.

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