Category: WODs

A. 5 rounds for time: 50 Double-unders 30 Sit-ups 10 Lunges (Each Leg) 3 Bar Muscle-ups B. 3-3-3-3-3 Shoulder Press @ 85% 1RM

A. 3 rounds for time: Run 800 20 Box Jumps 30 Air Squats B. 5-5-5-5 Front Squat @ 80% 1RM

A. 8 min AMRAP: 10 Clean and Press 10 Sandbag Lunge (each leg) 10 Toes to Bar RX: 70/50 lb B. 3 x Max Rep Handstand Push-ups

Sorry I missed the last week of workouts, things got crazy in my life. I should be back to posting workouts every weekday. A. 4 rounds for time: 4 Bar Muscle-ups 6 Burpees 8 Sandbag Front Squats RX: 70/50 lb B. 3-3-3-3-3 Back Squat @ 85% 1RM

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

A. 3 rounds for time: 6 Bar Muscle-ups 8 Brute Force Burpees 10 Bent Over Row RX: 70/50 lbs Sandbag B. 5-5-5-5 Push Press @ 80% 1RM

A. 5 rounds for time: 200m Run/250m Row 10 Overhead Lunges 15 Over the Shoulder 20 Air Squats RX: 70/50 lb Sandbag/Brute Ball B. 3-3-3-3-3 Back Squat @ 85% 1RM

A. 21-15-9 reps for time: Push-ups Box Jumps Dips Sandbag Sit-ups RX: 50/30 lb Sandbag B. 7-7-7 Shoulder Press @ 80% 1RM

A. 20 min AMRAP: 400m Run 20 Clean + Front Squat 10 Shoulder Slams RX: 70/50 lb Sandbag B. 5-5-5 Front Squat @ 80% 1RM