CHECKPOINT ALPHA
"Broken Frog"
Bench Press 1RM
Rest as needed, then...
4 Rounds for time of:
500m Row
12 Bench Press, 155/95
Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
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Bench Press 1RM, 75kg
TIME: 11:46
4 Rounds for time of:
500m Row
12 Bench Press, 45kg
230 lbs bench
13:30 135 bench WOD
Former coworker of Pat’s from back in 2013 when I was a bright eyed and bushy tailed 20 year old. Just had my first child and I let things get a little out of hand toward the end of the pregnancy and first few weeks with a newborn and wife who’d had a c section. Gained about 10 lbs and haven’t worked out in a month.
I do a lot of BJJ now so I do fewer WODs these days but am gonna follow Linchpin as written for a while here until I can get back to BJJ. First metcon in a long time was a gut check, but I’m chomping at the bit to get back into it, feel good, and not get a dad bod.