Category: WODs

A. Every Minute on the Minute for 20 minutes: Odd Minutes: 10 Sandbag Clean and Press (70/50) Even Minutes: 5 Burpees B. 5 x 3 Back Squat @ 85% 1RM

A. AMRAP for 15 Minutes: Run 400m 10 Ring Rows 10 Push-ups 10 Squats 10 Pull-ups Wear a 20 lb weight vest if you have it B. 3 sets Max Rep Weighted Strict Pull-ups Post rounds and reps completed to the comments.

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

A. 4 Rounds for Time: 10 Power Cleans (135/95 lbs) 5 Sandbag Snatch (100/70 lbs) 20 One Arm KB Swings (45/35 lbs) B. 3 Sets Max Rep Handstand Push-ups Post time to the comments.

A. As Many Rounds As Possible in 25 Minutes: Run 400m 10 Pull-ups 20 Push-ups 30 Squats Wear a 20lb weight vest. B. 3 x 5 Deadlift @ 80% 1RM Post time to the comments.

A. 3 Rounds for Time: Run 800m 40 Push-ups 60 Squats If you have a weight vest, wear it. B. 5 x 3 Front Squats @ 85% 1RM Post time to the comments.

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

A. Run 400m, then: 21-15-9 Pull-ups Sandbag Front Squats Finish by running 400m RX 50/30 lbs Wear a 20lb vest if you have it. B. 3 x Max Reps Strict Handstand Push-ups Post time to the comments.

Overhead Squat 5-5-5 Snatch Balance 3-3-3 Hang Squat Snatch 1-1-1 Post load used to the comments.