WOD

REST DAY!

Get out of the gym.

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EMOM 28 min of:
Min 1: 3 Front Squats
Min 2: Rest
Min 3: 5 Ring Muscle-ups
Min 4: Rest

*Compare to 11.08.2023 for 7x3 Front Squats

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

4 Rounds, not for time:
750m Row
25 V-ups
10 Shoulder Press, 50-60% 1RM

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time, or not:
60 Wallball Shots, 20/14
20 Pull-ups
45 Wallball Shots, 20/14
15 Pull-ups
30 Wallball Shots, 20/14
10 Pull-ups

Or as a 2-person team...
For time, or not:
60 Wallball Shots, 20/14
20 Pull-ups
45 Wallball Shots, 20/14
15 Pull-ups
30 Wallball Shots, 20/14
10 Pull-ups

Two people working at the same time. Both movements are synchronized at the top of the repetition.

*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,...