Category: WODs

A. AMRAP in 6 mins: 8 Sandbag Thrusters (70/50 lbs) 12 Sandbag Floor Press (70/50 lbs) B. 6×2 Weighted Pull-ups

A. 18-15-12 reps for time: Snatch (115 lbs) Toes to Bar Sandbag Clean and Press (70/50 lbs) B. 5×3 Overhead Squat @ 85% 1RM

A. We will post the #REDWOD here when avaiable. B. 5×3 Back Squat @ 85% 1 RM

A. 2 rnds: 30 KB Swings (2/1.5 pood) 20 Push-up Pull-unders (70/50 lbs) B. 5×3 Push Press @ 85% 1RM

A. 3 rnds: 10 Ring Rows 10 Burpees 10 Lateral Hops 10 Power Cleans (70/50 lbs) 10 Brute Ball Over the Shoulder (100/70 lbs) 60s Plank B. 5×3 Squat Cleans @ 85% 1RM

A. 4 min AMRAP: 20 Weighted Box Step Ups (24″-50/20″-30 lbs) 15 Push-ups 10 Toes to Bar Rest 2 min. 4 min AMRAP: 20 BW Lunges 15 Sandbag Push Press (50/30) 10 Pull-ups B. 7×1 Shoulder Press @ 90%+ 1RM

A. T 5 rounds for time of: 100-meter sprint/100-meter Row 10 squat clean thrusters 15 kettlebell swings 100-meter sprint/100-meter Row Rest 2 minutes Men: 115 lb. and 2 pood Women: 75 lb. and 1.5 pood *originally posted on crossfit.com B. 5×3 Front Squat @ 85% 1RM

A. #REDWOD – I will post the REDWOD here once it has been published by Brute Force. B. 7×1 Back Squat @ 90%+ 1RM

A. 21-18-15: Pull-ups KB Swings (2/1.5 pood) B. 5xMax Reps Strict Weight Pull-ups with 20# Vest

A. 15 min AMRAP: 15 Goblet Squats (1.5/1 pood KB) 10 Brute Force Burpees (50/30 lbs) 5 Sandbag Getups (50/30 lbs) B. 5×3 Squat Snatch @ 85% 1RM