Category: WODs

A. 5-4-3-2-1 Back Squat. Start @ 70% of 1RM. B. 4 min AMRAP: 10 Sandbag Back Squat 10 Sandbag Push-up Pull-under Rest 1 min, then 4 min AMRAP: 8 Squat Clean 10 Sandbag Situps RX: 50/30 lb Sandbag

A. Run 5K B. 3-3-3-3-3 Weighted Pull-up

A. 18 Minute AMRAP: 8 Thrusters 10 Back Squats 12 Over the Shoulders RX: 70/50lb Sandbag B. 3-2-1 Wave, Back Squat. Start @ 80% 1RM.

A. 5-4-3-2-1 Push Press. Start at 80% 1RM. B. Not for time: 30 Sandbag Getups RX: 70/50 lb Sandbag

A. 5-4-3-2-1 Front Squat. Start at 80% 1RM. B. 4 Rounds for Time: 10 Kettlebell Swings 10 Snatch 4 Brute Ball Over the Shoulder RX: 70/50 lb Sandbag 150/100 lb Brute Ball

A. AMRAP in 20 Minutes: 100m Overhead Burden Carry 20 Bear Hug Squats 15 Sandbag Push Press 20 Sandbag Floor Press RX: 70/50 lb Sandbag B. 5-4-3 Wave, Shoulder Press. Start at 70% of 1RM.

A. 5-4-3 Wave, Deadlift. Start @ 70% 1RM. B. For reps: 8 round Tabata (20sec work, 10sec rest): KB Swings (24/12 kg) Sandbag Power Cleans (70/50) AB Mat Sit-ups

A. 20 min AMRAP: 100m Burden Carry 10 Front Squats 15 Box Jumps 200m Run 20 Push-ups RX: 70/50 lb Sandbag B. 5-4-3-2-1 Shoulder Press. Start @ 70% 1RM.

A. 3-2-1 wave, Back Squat, start @ 80% 1RM. B. 21-15-9 reps for Time: Right Hand Kettlebell Snatch Left Hand Kettlebell Snatch Pull-ups RX: 24/14 kg Kettlebell