Brooks Lindquist

“Strength” 4 Rounds: 6 Bench Press 10 One Arm Ring Rows R/L 3 Rounds: 12 DB Trap Rows R/L Gator Walk Down and Back 45 Second Right Side Plank 45 Second Left Side Plank

“Strength” 3 Sets: 15 Goodmornings 8 Front Squats “Metcon” 3 Rounds: 2 Min Assault Bike For Calories 1 Min HSPU 1 Min Rest

“Metcon” CrossFit Open Test 20 Min AMRAP: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 T2B 30 Burpee 30 C2B 20 Power Clean (145/105) 20 Push Jerk (145/105) 10 Snatch (145/105) 10 Ring Muscle-Ups *Workout from Ben… Read more »

“Strength” For Load: 21-15-9 Reps: Deadlift *15 GHR’s prior to each set, rest as needed. “Metcon” For Time: 27-21-15-9 Reps: Calorie Row OHS (75/55)

“Metcon” “The Muel” Partner WOD Friday! 5 Rounds For Time: 16 Deadlifts (275/185) 39 Burpees 79 ABMAT Sit-Ups 39 Wall Ball 16 HSPU 2 Partner Sled Push/Pull (Down + Back = 1) 39 Minutes Time Cap.

“Strength” 4 Sets: 10 Seated DB Press 10 Bent Over Barbell Rows 3 Sets: HS Walk or Gator Walk Down and Back 15-20 Ring Rows 15 Back Extensions (Followed by 30 Second Static hold)

“Strength” 3 Rounds: 10 Thrusters 20 Alternating Jumping Lunges “Metcon” Alternating TABATA (16 Rounds): – Double Unders – Push-Ups

“Metcon” 4 Rounds For Total Time (rest included): 40 Wall Ball (20/14) 15/12 Calorie Bike 10 Ring Muscle-Ups -Rest 3 Minutes-

“Strength” 3 Sets: 10 Power Cleans 20 Air Squats   “Metcon” For Time: 50 GHDSU 50 Burpee Plate Press (45/25)

“Metcon” Partner WOD Friday! 25 Min AMRAP: 100 DB Power Snatch (65/45) 250 Alternating Wall Ball 400 Double Unders 250 Sit-Ups 100 Calories Bike/Ski W/ Remaining Time: ME Bar Muscle Ups