Category: WODs

A. 4-4-4 Back Squat B. 5 Rounds for Time: 200m Run12 Clean and Press10 Back Squat8 Alt Lunge6 Sandbag Situps RX: 70/50lb Sandbag

A. 3-3-3 Front Squat B. 12 Minute AMRAP: 6 Back Squat 8 Burpees 10 Weighted Lunges 12 SB Floor Press RX: 70/50lb Sandbag

A. 4 Rounds for Time: Run 400m6 Muscle Ups10 Push-up Pull-unders12 BW Jumping Lunge RX: 70/50lb Sandbag B. 3-3-3-3-3 Weighted Pull-ups

A. 4-4-4 Clean.  All reps @ 75-80% 1RM. B. 16 Minute AMRAP: Run 200m12 Sandbag Over the Shoulder10 Back Squat8 Brute Force Burpees RX:70/50lb Sandbag

A. 4 Rounds for Time: 5 Handstand Push-ups20 Bent-over Rows30 Weighted Sit-ups RX: 70/50lb Sandbag B. 5-5-5-5-5 Weighted Pull-ups.

A. 4-4-4 Shoulder Press.  All sets @ 75-85% 1RM. B. 15 Minute AMRAP: 15 Push-up Pull-unders10 Clean and Press12 Bent-over Rows14 Weighted Lunge RX: 70/50lb Sandbag

A. 3-3-3-3 Front Squat.  All sets @ 75-85% 1RM. B. 10 Rounds for Time: 12 Push-ups6 Snatch3 Bear Complex RX: 70/50lb Sandbag

You can find the @URBruteForce #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

You can find the @URBruteForce #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

A. 4 Mile Run. 3 Rounds for Time: 10 Weighted Jump Squats10 Toes to Bar B. 3-3-3-3-3 Weighted Pull-ups.