Category: WODs

A. 10 Rounds for Time: 5 Pull-ups 10 Single Arm Press (45lb KB) 15 Squats Wear a 20lb Vest if you have it. B. 3 x 5 Push Press @ 80% 1RM Post time to the comments.

A. As Many Rounds as Possible in 10 mins: 8 Sandbag Clean 10 Push-up Pull-unders 12 Box Jumps RX: 70/50 lb Sandbag B. 3 x 5 Squat Clean @ 80% 1RM Post rounds and reps to the comments.

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

A. 3 Rounds for Time: 200m Sandbag Burden Carry 10 Ring Rows 10 Sandbag Snatch 10 Ring Dips Rx: 70/50 lbs B. 3 x 5 Push Press @ 80% 1RM Post time to the comments.

A. 1 Round for Time: 20 Burpees 20 Single Arm Clean and Press 20 Goblet Squats 20 Single Leg Deadlifts 20 Push-up Pull-unders 20 Single Arm Thrusters 20 Single Arm Snatch RX: 45lbs Kettle Bell B. 6 x 2 Front Squat @ 90% 1RM Post time to the comments.

A. “1/4ish Murph” For time: Run 400m, then 6 rounds of: 5 Pull-ups 10 Push-ups 15 Squats Then Run 400m If you have a weight vest, wear it. B. 4 x 3 Shoulder Press @ 85% 1RM Post time to the comments.

A. As Many Rounds as Possible in 16 min: 10 Brute Ball Toss 15 Over the Shoulders 10 Brute Ball Burpees 5 Brute Ball Slams RX: 70/50 lbs B. 4 x 3 Back Squat @ 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. 3 Rounds for Time: 20 Single Arm KB Swings (10 each arm) 18 KB Racked Squat (9 each arm) 16 KB Bent Over Row (8 each arm) RX: 45lb Kettle Bell B. 5 x 3 Squat Clean @ 85% 1RM Post time to the comments.

A. For Time: Run 5k B. 3 x 10 Bent Over Row Post time to the comments.