“METCON” 10 Min AMRAP: 60 Double Unders 40 Wall Ball (20/14) 20 KBS (32/24) 10 Snatch (135/95) Row 25/15 Calories “STRENGTH” 12 Minutes to Establish: 1 RM Snatch
Brooks Lindquist
WOD 10.12.18
“METCON” Partner WOD Friday! (A partner spin off of CF Open WOD 18.3) 28 Minute AMRAP: 100 Double Unders 40 OHS (115/80) 100 Double Unders 24 Muscle-Ups 100 Double Unders 40 DB Power Snatch (45/35) 100 Double Unders 24 Bar… Read more »
WOD 10.11.18
“STRENGTH” 5×8 BTN STRICT Press 5×8 SDHP 5×8 Wtd Box Pistols 5×8 Deficit HSPU 5×8 Super Narrow Strict Pull-Ups *NO 3 Second Negative today!
WOD 10.10.18
“METCON” For Time: 3 Rounds: 10 One Arm KB Hang Power Clean and Jerk (24kg/16kg) – (5R/5L) 10 Lateral Burpees Over KB -Rest 3 Minutes- 2 Rounds: 16 One Arm KB Hang Power Clean and Jerk (24kg/16kg) – (4R/4L till… Read more »
WOD 10.09.18
“METCON” 13 Min AMRAP: 7 Box Jump (24/20) 7 T2B 7 DB Squats (45/25) 7 Push-Ups Strength immediately following metcon… “STRENGTH” 17 Minutes to Establish: 3 RM Front Squat (From Rack)
WOD 10.08.18
“METCON Hateful 8 Benchmark WOD #1 *Compare to 03.27.18 For Time: 20-2 Wall Ball (20/14) 2-20 Power Snatch (75/55)
WOD 10.05.18
“METCON” Partner WOD Friday! For Time: 150 KBS (32kg/24kg) 150/110 Calorie Bike *Partner Must Hang from Pull-Up Bar during Bike 150 Thrusters (65/45)
WOD 10.04.18
“STRENGTH” 5×8 Narrow Grip Bench Press (3 Second Negative) 5×8 Barbell Bent Over Row (3 Second Negative) 5×8 GHR’s (3 Second Negative) 5×8 Banded Tricep Press Down (3 Second Negative) 5×8 DB Lateral Raises (3 Second Negative)
WOD 10.03.18
“METCON” 2 Rounds For Time: 30/20 Calorie Row 30 GHDSU 30/20 Calorie Bike 30 Pull-Ups 30/20 Calorie Ski 30 Box Jumps (24/20) -Rest 5 Minutes Between Rounds-
WOD 10.02.18
“STRENGTH” For Time: 5 Deficit HSPU 5 Cleans (185/125) 10 Strict HSPU 10 Cleans (155/105) 20 HSPU 20 Cleans (135/95) 40 Ring Dips 40 Cleans (95/65)
