“METCON” “300 CompTrain Benchmark” 10 Rounds for Time 5 Strict Chest-to-Bar Pull-Ups 10 “X” Dumbbell Movement (65/45 Elite) (45/35) 15 GHD Sit-Ups (Sub 20 Sit-Ups) Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell… Read more »
Brooks Lindquist
WOD 08.24.18
“METCON” 3 Rounds For Time: 1000/800m Row 50 Med Ball Cleans (20/14) 40 Burpees 30 Power Clean and Jerk
WOD 08.23.18
“STRENGTH/ODD OBJECT/SKILL” 3 Rounds NOT For Time: 20 Ring Push-Ups 15 GHR’s Sandbag Carry to Dumpster -THEN- 3 Rounds NOT For Time: 60′ HS Walk (Scale with Gator Walk) 1 Min Bar Hang 30 Second L-Sit Support
WOD 08.22.18
“METCON” 2 Rounds For Time: 5 Sled Pushes (135/90) 15 Deadlift (255/175) 25 GHDSU 90 Double Unders
WOD 08.21.18
“METCON” 7 Rounds For Time: 5 Power Snatch (115/80) 5 Pull-Ups 10 Push-Ups 15 Air Squats
WOD 08.20.18
“STRENGTH” EMOM for 12 Minutes: 5 Back Squats (speed!) @60-65% 15 Second HS Hold, Free standing if possible “METCON” 4 Rounds: 3 Minutes ON / 1 Minute OFF Assault Bike SCORE = Average RPMs over all 4 intervals
WOD 08.17.18
“METCON” PARTNER WOD FRIDAY! With a 35 Min Clock: 1 Mile Run w/ Partner -then- 4 Rounds 30 Back Squat (175/115) 40 Burpees 50 Pull-Ups -then with remaining time- Partner Sled Pushes –Score will be total number of sled pushes… Read more »
WOD 08.16.18
“STRENGTH” 5 Rounds For Time: 5 Man Makers (HEAVY) 20 GHDSU
WOD 08.15.18
“METCON” 24 Min Clock “Tabata” -KB Swings (24/16) -Push-Ups -Wall Balls (20/14) -Double Unders -2 Min Rest Between Rounds-
WOD 08.14.18
“STRENGTH” 5-5-3-3-3-1-1-1-1 Front Squat “METCON” 4 Rounds For Time: 20/15 Assault Bike Cals 15 C2B 12 KB SDHP (32/24)
