Category: WODs

A. 3 rounds, 1 min of each exercise. Rest 1 min between rounds. Push Press Squats Shoulder Slam Push-ups RX: 50/30 lb Sandbag B. 3-3-3-3 Front Squat

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

A. 3 Rounds for Time: 75 Double-Unders 50 Box Jumps (24″/20″) 25 Sit-ups B. 3-3-3-3 Push Press @ 85% 1RM

A. 8 min AMRAP: 10 Kettlebell Swings 10 Weighted Pull-ups 4 Brute Ball Over the Shoulder RX: 70/53 lb Kettle Bell, 150/100 lb Brute Ball B. 5-3-2-1-1-1 Front Squat

A. 1000m Row Then 21-15-9 of: Snatch Sandbag Lunges Then 800m Run RX: 70/50 lb Sandbag B. 2-2-2-2-2-2 Shoulder Press @ 90% 1RM

A. 16 min AMRAP: 400m Run/500m Row 20 Pull-ups 20 Push-ups 20 Sandbag Front Squats RX: 50/30 lb Sandbag B. 3-3-3-3 Back Squat

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

Run 5k

A. 4 rounds for time: 10 One Arm Kettlebell Swing (each arm) 10 One Arm Kettlebell Snatch (each arm) 15 Pull-ups 20 Air Squats B. 5-5-5-5 Deadlift @ 80% 1RM

A. 10 min AMRAP: Run 200m 10 Push-ups 8 Sandbag Clean and Press 6 Sandbag Front Squats 4 Brute Ball Over the Shoulder B. 3-3-3-3-3 Front Squat @ 85% 1RM