strike labs

Category: WODs

  • WOD – 2 Oct 18

    WOD – 2 Oct 18

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    A. 5 Rounds for Time: 200m Run/250m Row 10 Squat Clean and Press 10 Bent over Row RX: 70/50lb Sandbag Scaled: 50/30lb Sandbag B. 5-4-3 Wave, Push Press. Start @ 80% of 1RM.

  • WOD – 1 Oct 18

    WOD – 1 Oct 18

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    A. 3 Rounds for Time: Kneeling Clean Floor Plyo Front Lunge Lateral Lunge Reverse Lunge Repeat for opposite side = 1 cycle. 5 cycles = 1 round. Shout out to @bruteforcetraining and @coachchrislane for the flow. B. 5-4-3-2-1 Back Squat. Start @ 80% of 1RM.

  • Brute Force REDWOD – 28 Sep 18

    Brute Force REDWOD – 28 Sep 18

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

  • WOD – 27 Sep 18

    WOD – 27 Sep 18

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    A. For Time: Row 400m, then 21-15-9 Pull-ups Box Jumps Then, Run 400m B. 5-4-3-2-1 Shoulder Press. Start at 80% 1RM.

  • WOD – 26 Sep 18

    WOD – 26 Sep 18

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    A. 8 Min AMRAP: 20 Sandbag Floor Press 16 Front Rack Lunges (8 each leg) 12 Single Leg Deadlift (6 each leg) RX: 50/30 B. 5-4-3-2-1 Front Squat. Start at 80% 1RM.

  • WOD – 25 Sep 18

    WOD – 25 Sep 18

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    3 Rounds for Time: 400m Run/500m Row 20 Over the Shoulder 20 Squat Clean and Press RX: 70/50 lb Brute Ball/Sandbag

  • WOD – 24 Sep 18

    WOD – 24 Sep 18

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    A. 4 Rounds for Time: 2 15′ Rope Climbs 20 Single Arm Kettlebell Swings (10 each arm) 10 Ring Dips 20 Kettlebell Snatch (10 each arm) 20 Kettlebell Press (10 each arm) B. 5-4-3-2-1 Push Press. Start at 80% 1 RM and increase weight each set.

  • Brute Force REDWOD – 21 Sep 18

    Brute Force REDWOD – 21 Sep 18

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

  • WOD – 20 Sep 18

    WOD – 20 Sep 18

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    A. 12 min AMRAP: 200m Burden Carry 10 Back Squats 10 Deadlifts RX: 110/80 B. 5-4-3 Wave Back Squat. Start at 80% 1RM and increase weight each set. If you complete the first wave, start the second 5-4-3 wave with the weight you used on the set of 4 from the previous wave. Continue until…

  • WOD – 19 Sep 18

    WOD – 19 Sep 18

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    A. 3 Rounds for Time: Run 400m 15 Snatch 20 Pull-ups 25 Push-ups RX: 70/50 lb Sandbag B. 5-4-3 Wave, Push Press. Start at 80% 1RM and increase weight each set. If you complete the first wave, start the second 5-4-3 wave with the weight you used on the set of 4 from the previous…