“METCON” Early Birds VS. Night Owls WOD #4 The 4th WOD will be called “Partner CHAOS” inspired by the workout seen in the 2018 CF Games “Chaos” In this event, you and your partner will be give a stack of… Read more »
Brooks Lindquist
WOD 09.20.18
“STRENGTH” 5×8 Strict Press (3 sec negative) 5×8 Ring Row (3 sec negative) 5×8 Good Morning (3 sec negative) 5×8 DB Tricep Extension (3 sec negative) 5×8 Hang Power Clean 5×8 Weighted Back Extension (3 sec negative)
WOD 09.19.18
“METCON” 20 Min AMRAP: 6 Muscle-Ups 12 Alternating DB Full Snatch 48 Double Unders
WOD 09.18.18
“SKILL” Kipping HSPU “METCON” For Time: 21-15-9 Reps: HSPU Wall Ball -Rest 3 Minutes- 4 Rounds: 20 T2B 250m/200m Row
WOD 09.17.18
“METCON” Early Birds VS Night Owls WOD #3 “Choose Your Destiny” For Time: 1.25 Mile Run 100 Squats *The entirety of the work out is to be done with a med ball on shoulder, including squats. *Choose the order of… Read more »
WOD 09.14.18
“METCON” Partner WOD Friday! “MEET ME IN THE MIDDLE” For Time: 20 Front Squat (115/80) 20 Toes 2 Rings 100/80 Calorie Row 20 KBS (32/24kg) 20 OH Walking Lunges (55/35) *Partner 1 Starts at the top and works down, Partner… Read more »
WOD 09.12.18
“METCON” Early Birds vs Night Owls WOD #2 (Hateful 8 Benchmark WOD #8) For Time: 15 Bear Complex (155/105) * Must be done in sets of 3, or else set doesn’t count. Bear Complex = Deadlift + Hang Clean +… Read more »
WOD 09.11.18
“METCON” 18 Min clock: 1000m Row W/ Remaining time, AMRAP: 12/10 Push-Ups (touching rig with alternate hand between each rep) 12 DB Box StepOvers (45/25) 50 Double Unders
WOD 09.10.18
“STRENGTH/SKILL” 3 Position Snatch Drill w/ Empty Bar 10 Min EMOM: 2 Snatch – working up to weight for WOD “METCON” EARLY BIRDS vs NIGHT OWLS WOD #1 For Time: 5-7-9 Reps: Snatch (155/105) Burpee Bar Muscle-Ups
WOD 09.07.18
“METCON” Partner WOD Friday! For Time: 1200m/1000m Row 25 Partner Deadlifts (405/275) 75 GHDSU 25 Partner Deadlifts (405/275) 400 Double Unders 25 Partner Deadlifts (405/275) 75 GHDSU 25 Partner Deadlifts (405/275) 1200m/1000m Row
