Brooks Lindquist

“Metcon” Every 2 Minutes for 22 Minutes: 8 Front Squats (155/105) 4 Ring Muscle-Ups *Scale with 6 Burpee Pull-Ups*

“Metcon” The Hateful Eight Benchmark WOD #3 4 Rounds For Time: 400m Run 30 MedBall Cleans (20/14) 20 T2B

“Strength” 5×5 Pause Deadlift (3 second pause at knee) “Metcon” 3 Rounds For Time: (16 Min Cap) 100 Double Unders 500m/400m Row 25 Burpees

“Metcon” Partner WOD Friday! FOR TIME: ROUND 1: Partner 1: Bar Hang (Double overhand) Partner 2: 10 Wall Ball / 3 Burpees -Switch- Partner 1: Bar Hang (Double overhand) Partner 2: 15 Wall Ball / 6 Burpees -Switch- Partner 1:… Read more »

“Strength” 20 Min: Snatch to Heavy Single Then, 3 x 3 @75% of Heavy Single (NO TNG) For Time: 50 Alternating DB Strict Press (35/20) 50 GHDSU 50 Push-Ups 50 DB Walking Lunges (35/20) 15 Min Time Cap!

“Metcon” 5 Rounds For Total Time: 20 T2B 20/15 Calorie Bike 15 Hang Power Clean (95/65) -Rest 1:1-

“Metcon” For Time: 800m Run 40 Thrusters (65/45) 800m Run 40 Thrusters (65/45) 800m Run

“Metcon” 12 Min AMRAP: 1 Strict Muscle-Up 2 Deadlift (315/225) 3 Bar Facing Burpees Then… “Strength” 12 Minutes to Build to a Heavy: 3 RM TNG Power Clean   *Metcon courtesy of Jimbo Jr.*

“Metcon” Partner WOD Fridays! For Time: 80 Deadlift (135/95) 30 Synchro Bar Facing Burpees 80 Front Squats 30 Synchro Bar Facing Burpees 80 Power Clean 30 Synchro Bar Facing Burpees W/ remaining time: Row for Calories

“Strength” 4 Rounds: 3 Strict Press + 3 Push Press + 3 Split Jerk ME Wide Grip Inverted BW Rows 3 Rounds: ME L-Sit (Support) Up and Over ME Alternating DB Bench Press (Top/Down) 20 KB SDHP