Category: WODs

A. As Many Rounds as Possible in 16 mins: Run 200m 6 Brute Ball Over the Shoulder (150/110) 10 Sandbag Overhead Lunge (70/50) B. 10-8-6-4-2 Back Squat Post rounds and reps to the comments.

A. As Many Rounds as Possible in 10 mins: 50m Brute Ball Burden Carry (150/110 lbs) 10 Cleans (70/50 lbs) 10 Floor Press (70/50 lbs) 10 Bear Hug Squat (150/110 lbs) B. 5 x 5 Bench Press @ 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: 10 Sandbag Power Clean (70/50) 20 Ring Rows 30 Sit-ups 40 Double-unders B. 3 x 5 Front Squat @ 80% 1RM Post time and weight used to the comments.

A. 20 min AMRAP: 200m Run 20 Push-ups 20 Sandbag Snatch (50/30) 20 Pull-ups B. 3 x Max Reps Single Arm KB Press Post rounds and reps to the comments.

A. “Sandbag Fran” 21-15-9 Sandbag Thruster (70/50) Pull-up B. 3 x 5 Shoulder Press @ 80% 1RM Post time to the comments.

A. 4 rounds for time: 400m Run 6 Brute Ball Over the Shoulder (150/110) 12 Ring Dips 18 Sandbag Power Cleans (70/50) B. 3 x 5 Back Squat @ 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. 12 min AMRAP: 10 Push Press (70/50) 20 Front Rack Alternating Lunges (70/50) 40 Double-Unders B. 5 x 3 Front Squat @ 85% 1RM Post rounds and reps to the comments.

A. “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Complete all reps of each exercise before moving to the next. B. 4 x 5 Push Press @ 80% 1RM Post time to the comments.