Brooks Lindquist

“METCON” For Time: Buy-IN, 75 Abmat Sit-Ups 6 Rounds For Time: 10 KB Goblet Squats (24k/16k) 10 KBS (24k/16k) 10 KB Front Rack Rack Lunge (5R/5L)(24k/16k) 10 KBS (24k/16k) Cash-OUT, 75 Abmat Sit-Ups * Every Time you set the KB down =… Read more »

“METCON” For Time: 20-12 by 2’s Calorie Row 12-20 by 2’s OHS (155/105,135/95,115/80,95/65,75/55) *After each round  you must do, 1-2-3-4-5-4-3-2-1 Push Up to Box Jump Over

“METCON” Partner WOD Friday! For Time: 4 Rounds: 40 Assault Bike Calories 20 Cleans (165/110) -Rest 3 Minutes- 4 Rounds: 40 T2B 30 Burpees

“STRENGTH” 3 Rounds: 16 Alternating KB Presses w/ static hold (Top-Down) 20 GHDSU 3 Rounds: 20 Bridge Support DB Bench Press 20 Back Extensions 4xME Farmer Carry Hold (HEAVY) -Rest 2- Minutes Between Sets-

“METCON” 15 Min AMRAP: 15 C2B Pull-Ups 15 Wall Ball (20/14) 15 KBS (24/16) “SKILL” Tabata (8 Rounds: 20 sec ON/10 sec OFF) -Hollow Holds

“METCON” 3 Rounds For Time: 800m/600m Row 30 Ring Dips 150 Double Unders 25 Min Time CAP.

“STRENGTH” 7×7 Front Squat “METCON” Hateful 8 Benchmark WOD #7 For Time: 5-7-9 Reps: Snatch (155/105) Burped Bar Muscle-Ups

“METCON” Partner WDO Friday! For Time: 200 Double Unders 150 Alternating Wall Ball 200 Double Unders 100 Burpees 200 Double Unders 150 Alternating Wall Ball 200 Double Unders

“STRENGTH” 5 Rounds: 3 Cleans 5 Front Squats 12/10 Strict Pull-Ups -THEN- 12 Min AMRAP: 10 BW Bench Press 15 GHDSU / 20 ABMAT SU

“METCON” EMOM for 20 Minutes: ODD – 10 DB Power Snatch (50/35) / 10 Jumping Lunges EVEN – 4 Burpee Ring Muscle-Ups