Category: WODs

A. 4 Round for Time: 40 Double Unders 30 Situps 20 Pull-ups B. 3 x 5 Shoulder Press @ 80% 1RM

A. 18 Minute AMRAP: 8 Thrusters 10 Bear Hug Squats 12 Over the Shoulders RX: Brute Ball (70/50 lb) B. 3 x 5 Front Squat @ 80% 1RM

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

A. 12-9-6 Reps for Time: Deadlift (275/185) Muscle-ups Toes-to-Bar B. 4 x 5 Push Jerk @ 80% 1RM

A. Tabata (8 Rounds, 20 secs work/10 secs Rest for each exercise): Body Weight Squats Sit-ups Ring Rows B. 5 x 3 Overhead Squat @ 85% 1RM

A. 12 minute AMRAP: 400m Run/500m Row 10 Front Squats 10 Push Press 10 Burpees RX: 50/30 lbs B. 5 x 3 Push Press @ 80% 1RM If you like this workout, check out SandDeck over at bruteforcetraining.com.  It has 53 more workouts guaranteed to challenge you!

Take this day to recover after your hard work on Murph or to complete Murph if you haven’t yet. For active recovery, I recommend Row 2k meters, Run 1.5 miles, or a light yoga session.  Make sure you spend some quality time mobilizing as well.

“Murph” For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile If you have a weight vest, wear it. If you are interested in why we do Murph, read about it here and donate if you are so inclined: https://themurphchallenge.com/pages/about-the-event

Rest up for Murph tomorrow!

A. 4 Rounds for Time: 8 Deadlift (275/225) 16 Pull-ups 21 Box Jumps B. 5 x 3 Shoulder Press @ 85% 1RM