WOD — WOD

6 Intervals, each for time:
6 Squat Snatch, 65% 1RM
6m Handstand Walk
18/12 Calories, Air Bike

1:2 Work-to-Rest Ratio

Or, as a 2-person team...
6 Rounds for time of:
Partner "A"
6 Squat Snatch, 65% 1RM
6m Handstand Walk
18/12 Calories, Air Bike
Partner "B"
6 Squat Snatch, 65% 1RM
6m Handstand Walk
18/12 Calories, Air Bike

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and...

60 minutes for distance:
Ruck March (you choose load)

Or...

For time:
1 Mile Sled Drag, 135/95

Or...

For time:
5k run

Compare to 11.27.2020

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!


If you need equipment, we highly recommend Rogue Fitness.
To view or shop click here

For time (or not):
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups

Compare to 12.04.2020

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!


If you need equipment, we highly recommend Rogue Fitness.
To view or shop click here

REST DAY!
Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!


If you need equipment, we highly recommend Rogue Fitness.
To view or shop click here

3 Intervals, each for time:
400m run
12 Bar-facing Burpees
9 Deadlifts, 70% 1RM
6 Ring Muscle-ups

1:1-1:2 Work-to-Rest Ratio

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!


If you need equipment, we highly recommend Rogue Fitness.
To view or shop click here