Category: WODs

A. 4 Rounds for Time: 400m Run 5 Bar Muscle Ups 15 Push-up pull-unders 10 Clean and Press RX: 70/50lb Sandbag B. 5-4-3-2-1 Push Press.  Start at 80% 1RM.

A. 5-4-3-2-1 Back Squat.  Start at 80% 1RM. B. 10 min AMRAP: 14 Brute Force Burpees 12 Box Jumps 10 Sandbag Thrusters RX: 50/30 lbs

A. Run 5K B. 3-3-3-3-3 Weighted Pull-up Pick a weight that will challenge you for 3 reps

A. 3-2-1 Wave, Shoulder Press.  Start @ 70% 1RM. B. 21-15-9: Brute Force Burpees Shoulder Slams Shoulder to Shoulder RX: 70/50 lb Sandbag

A. 5 Rounds for Time: 200m Run 15 Pull-ups 20 Push-ups 10 Power Cleans RX: 70/50 lbs B. 3-2-1 Wave, Front Squat.  Start at 70% 1 RM

A. 3-2-1 Wave, Deadlift.  Start at 70% 1 RM B. 8 min AMRAP: 10 Deadlift (225/185) 10 Sandbag Thrusters (50/30)

For Time: Run 1 Mile Then, 3 Rounds of: 20 Push-ups 15 Shoulder Slams 10 Back Squats RX: 70/50 lb Sandbag

A. 4 Rounds for Time: Run 200m 15 Sandbag Push Press 15 Push-up Pull-unders 15 Power Cleans 15 Pull-ups RX: 70/50 lb Sandbag B. 3-2-1 Shoulder Press. Start at 80% 1RM.

A. 5-4-3-2-1 Deadlift. Start at 80% 1RM. B. 4 min AMRAP: 12 KB Swings 20 Single Leg Deadlift (10 each leg) Rest 1 min, then: 4 min AMRAP: 12 Sandbag Back Squats 20 Front Rack Lunges (10 each leg) RX: 53/35 lb KB, 70/50 lb Sandbag