Category: WODs

A. 15-12-9: Thrusters Push-ups Pull-unders Over the Shoulders RX: 70/50lb Sandbag B. 5 x 3 Back Squat @ 85% 1RM

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

A. 21-15-9: Sandbag Power Clean Sandbag Front Squat Pull-ups RX: 70/50lb Sandbag B. 4 x 5 Overhead Squat @ 80% 1RM

A. Tabata (8 rounds: 20 secs work, 10 secs rest): Single Arm KB Snatch (Right Arm) Single Arm KB Swing (Left Arm) Single Arm KB Snatch (Left Arm) Single Arm KB Swing (Right Arm) RX: 45/35lb Kettle Bell B. 4 x 3 Shoulder Press @ 85% 1RM

A. 4 Rounds for Time: 200m Front Rack Burden Carry 20 Pull-ups 20 Lunges 20 Ring Rows 60sec Bear Hug Hold RX:50/30lb Sandbag B. 3 x 7 Shoulder Press @ 75% 1RM

A. AMRAP in 8 mins: 5 Over the Shoulders 10 Thrusters 20 Deadlifts RX: 70/50lbs Sandbag B. 5 x 3 Front Squat @ 85% 1RM

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

5-5-5-5-5-5 Push Press 3-3-3-3-3-3 Squat Clean 1-1-1-1-1-1 Deadlift

A. 4 Minute AMRAP: 20 Single Arm KB Squats 20 Single Leg Deadlift Rest 90s, then 4 Minute AMRAP: 20 Single Arm KB Snatch 10 Over the Shoulder Rest 90s, then 4 Minute AMRAP: 20 Single Arm Press 20 Burpees B. 5 x 3 Back Squat @ 85% 1RM