Category: WODs

A. 21-15-9: Clean and Press Shoulder Slams Squats RX: 70/50 lb Sandbag or Brute Ball B. 5-4-3-2-1 Dead Lift. Start at 80% 1RM and increase weight each set.

A. Run 5K B. 5-4-3-2-1 Front Squat. Start at 80% 1RM and increase weight each set.

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

A. 50 Push-ups, then 5 rounds for time: 10 Sandbag Over the Shoulder 15 Sandbag Clean 20 Sandbag Deadlift Then: 50 Sit-ups RX: 50/30 lb Sandbag B. 10-10-10 (each leg) Single Leg Deadlift

A. 21-15-9: Burpee Box Jumps (24/20″) Jumping Lunges B. 3 x Max Reps Handstand Push-ups

A. 20 min AMRAP: Run 400m/Row 500m 10 Pull-ups 15 Push-ups 20 Sandbag Thrusters RX: 50/30 lb Sandbag B. 5-5-3-3-3-1-1-1 Front Squat

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

3-3-3-3 Squat Clean 5-5-5 Back Squat

A. 8 min AMRAP: 10 KB Swings (2/1.5 pood) 16 KB Snatch (1.5/1 pood)(8 each arm) 12 Goblet Squats (2/1.5 pood) B. 5-5-5-5 Deadlift @ 80% 1RM

A. 5 rounds for time: Run 200m/Row 250m 2 Brute Ball Over the Shoulder 4 Muscle-Ups 8 Toes to Bar RX: 150/100 lb Brute Ball B. 5-5-5 Push Press