Category: WODs
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WOD – 7 Feb 19
A. 7-5-3 Wave Deadlift. Start @ 60% 1RM. B. 4 Rounds for Time: 3 Muscle Ups 10 Deadlift (225/185 lb) 15 Bent Over Row (70/50 lb)
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WOD – 6 Feb 19
A. Tabata (20 sec work, 10 sec rest, 8 rounds each exercise): KB Swings (1.5/1 pood) Sandbag Sit-ups (50/30) Body Weight Squats Over the Sandbag Burpees B. 5-4-3-2-1 Back Squat
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WOD – 5 Feb 19
A. 5 Rounds for Time: Run 200m 8 Thrusters 10 Strict Pull-ups 15 Push-ups RX: 70/50lbs Sandbag B. 3–3-3-3-3 Weighted Pull-ups
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Brute Force REDWOD – 1 Feb 19
You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs. REDWOD will be posted Friday morning.
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WOD – 31 Jan 19
A. 4 Rounds for Time: Run 400m 14 Front Rack Lunge 14 Sandbag Over the Shoulder 60 sec Plank RX: 70/50 lb Sandbag B. 5-4-3-2-1 Back Squat. Start at 80% 1 RM
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WOD – 30 Jan 19
A. 5-4-3-2-1 Shoulder Press. Start @ 80% of 1 RM. B. 8 min AMRAP: 5 Pull-ups 10 Sandbag Thrusters 10 Bent-over Row
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WOD – 29 Jan 19
A. 5-4-3-2-1 Deadlift. Start @ 80% of 1 RM. B. 10 min AMRAP: 5 Deadlift (285/215) 10 KB Swings (70/53) 15 Toes to Bar
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WOD – 28 Jan 19
A. 3 Rounds for Time: 20 Floor Press 100m Burden Carry 20 Shoulder Slams 100m Burden Carry 20 Push Press 100m Burden Carry 20 Back Squats 100m Burden Carry RX: 70/50 lb Sandbag B. 3 x 10 Weighted Dips
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WOD – 23 Jan 19
A. 3-2-1 Wave Deadlift. Start @ 70% 1RM. B. 21-15-9: Deadlift (225/185) Sandbag Shoulder Slams (70/50) Sandbag Sit-ups (70/50)
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