Independence Day WOD 7-4-19

In observance of Independence  Day we will have only one class @ 8:00 AM

 

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WARM UP 3 rounds

200 m run

inchworm push ups

Medball cleans

sit ups

 

Barbell warm up for wod

2 rounds 3 reps each

muscle cleans

strict press

front squats

squat cleans

 

 

 

 

 

Brute force Mile

scale as needed

option also with a partner if partner wod is for you share reps and rounds BUT BOTH RUN TOGETHER sharing 1 weight.

50 burpees 

Then…

400m burden (weighted)run

Then…  

10 rounds of:   

3 pushups

4 high pulls

5 front squats

Then…

800m burden(weighted) run

Then…

1-2-3-4-5-6-7-8-9-10 Rep Rounds of:

-Bear complex 

-burpees over bar

Then…

400m burden run

Then…

50 lateral burpees over bar

 

Rx weight is: 70#/50#

1 Rep of Bear Complex =  1 squat clean into an overhead press into 1 back squat into an overhead press

 

 

Think Murph was hard? Try the Brute Force Mile!

The Brute Force Mile is back and bigger than ever! This year’s worldwide event will take place literally anywhere and anytime between July 4 and July 8, 2019. All you need is a Brute Force sandbag and the great outdoors! So get together with your friends, family and anyone else who wants to tackle the hardest mile they have ever walked, run or crawled!!!


WHAT IS THE BRUTE FORCE MILE?

The BRUTE FORCE MILE is a chance for you and all your fitness lovin’ friends to sweat together for a good cause! You can do this by yourself, with friends or whatever…and you can do it anywhere! This event is a one mile sandbag burden carry…with a twist. We will be adding a series of sadistic sandbag “mini” workouts along the way. The goal is to raise heart rates and dollars for our Veteran brothers and sisters. Of course, the workout WILL be hard and of course, there WILL be some cool swag for registering!

 

This workout is part of our #ROCKTHESOCKS FOR CHARITY SERIES; our annual giveback campaign here at Brute Force. These community-based workouts are held four times a year where we collectively raise money and awareness for an awesome cause!  All you do is sign up, encourage your friends and family to do the same, and then get together to do the workout in your local community alongside the rest of us across the nation!

And again, as part of your registration, you’ll receive an awesome Brute Force Gift that you can only get if you register & participate in the Brute Force Mile!

 

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