“METCON” Hateful 8 Benchmark WOD #4 For Time: 50/35 Calorie Assault Bike 35 OHS (115/80) 20 Ring Muscle-Ups “MIDLINE” 10 Rounds: 20 Seconds ON/10 Seconds OFF Elbow Plank
Brooks Lindquist
WOD 10.26.18
“METCON” Partner WOD Friday! For Time: 50 Partner Deadlift (275/185) 2 Gator Walks Down and Back 100 Alternating Wall Ball (20/14) 50 Bench Press (155/105) 100 GHDSU 50 Bench Press (155/105) 100 Alternating Wall Ball (20/14) 2 Gator Walks Down… Read more »
WOD 10.25.18
“STRENGTH” 5×8 DB Chinese Rows (3 Second Negative) 5×8 DB Reverse Fly 5×8 DB Walking Lunge (per Leg) 5×8 DB Press (3 Second Negative) 5×8 DB Chest Fly
WOD 10.24.18
“METCON” Every 5 Minutes for 5 Rounds: 20/15 Calorie Bike 12 TNG Power Snatch (95/65) 8 Bar Facing Burpees
WOD 10.23.18
“STRENGTH” 1 RM Cluster (Clean + Thruster) “METCON” Hateful Eight WOD #2 7 Rounds For Time: 40 Double Unders 7 Thrusters (115/80)
WOD 10.22.18
“METCON” Hateful Eight WOD #3 3 Rounds For Time: 400m Run 30 Med Ball Cleans (20/14) 20 T2B
WOD 10.19.18
“METCON” Partner WOD Friday! 28 Min AMRAP: 15/12 Cal Assault Bike 12 Deadlifts (115/80) 9 Hang Power Cleans (115/80) 6 Push Jerk (115/80) *Partner 1 Completes full round, then partner 2 goes.
WOD 10.18.18
“STRENGTH” 5×8 Back Squat 5×8 Arnold Presses (3 Sec Negative) 5×8 Hang Power Snatch 5×8 Band KB Squats (3 Sec Negative) 5×8 Rope Pull-Ups
WOD 10.17.18
“METCON” For Time: 15-12-9 Reps: Thrusters (95/65) Pull-Ups 12-9-6 Reps: Thrusters (115/80) C2B Pull-Ups 9-6-3 Reps: Thrusters (135/95) Bar Muscle-Ups
WOD 10.16.18
“METCON” Hateful 8 Benchmark WOD #5 For Time: 40 Burpees 1 Mile Run 40 Burpees 1500m Row 40 Burpees 5 Sled Push Down, Pull Back
