WOD
10.15.2024 | Workout of the Day
Not for time:
Box Step-ups
5 sets of 10 reps per leg.
Pull-ups, strict & weighted
8-8-8-8-8
Dips, strict
5 sets of max reps.
Plank Holds
Accumulate the following:
3:00 Plank Hold
1:30 R-side Plank
1:30 L-side Plank
*You choose box height & all loadings.
*Ensure you REST adequately.
*Optional = weighted dips, depending upon ability level.
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10.14.2024 | Workout of the Day
CHECKPOINT ECHO
"Linchpin Test 14"
Clean & Jerk 1RM
Rest as needed, then...
For time:
15 Clean & Jerk, 135/95
30/20 Calories, Air Bike
15 Clean & Jerk, 135/95
*Compare to 05.20.2024 for Checkpoint Echo
Learn about our Monthly Fitness Tests by watching Linchpin Conversations 446
https://www.youtube.com/live/uiXTPrutkas?si=fEgDWEvk_7UoQMD2
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10.13.2024 | Workout of the Day
REST DAY!
Get out of the gym.
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10.12.2024 | Workout of the Day
3 Rounds for time of:
600m Run
30 Kettlebell Snatches
3 Rounds for time of:
400m Run
15 Pull-ups
3 Rounds for time of:
200m Run
15 Toes-to-bar
*3 minutes rest between workouts.
*You choose Kettlebell load. 15 reps per arm each round.
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10.11.2024 | Workout of the Day
Front Squat
1-1-1-1-1-1-1
*Compare to 10.09.2023
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