WOD

"Nancy"
5 Rounds for time of:
400m run
15 Overhead Squats, 95/65

*Compare to 07.26.2022

Or as a 2-person team,
"Nancy"
5 Rounds for time of:
400m run
15 Overhead Squats, 95/65

Overhead Squats are synchronized at the bottom of the lift.

*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!

5-4-3-2-1 reps for time:
Power Clean, 225/155
Box Jump, 30"/24"
Rope Climb, 15 ft.

21-15-9 reps for time of:
Kettlebell Swings, 70/53
Air Bike, Calories

3 Rounds for time of:
800m Run
10 Back Squats, 225/155

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Power Clean, 50's/35's
5 Box Jump, 30"/24"
5 Rope Climb, 15 ft.

21-15-9 reps for time of:
Kettlebell Swings, 50's/35's
Air Bike, Calories

3 Rounds for time of:
800m Run
20 Dumbbell Squats, 50's/35's

*Rest 5 minutes...

For time:
3 x 1000m Row

*Rest as needed
*Compare to 09.23.2022

*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!

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!

For time:
30 Double KB Clean & Jerks

For time:
30 Handstand Push-ups, strict

For time:
30m Handstand Walk

*Rest 3 minutes between each
Men: Two 53-pound kettlebells
Women: Two 35-pound kettlebells

*Compare to 12.12.2022

Or as a 2-person team,
For time:
60 Double KB Clean & Jerks
60 Handstand Push-ups, strict
60m Handstand Walk

*Only 1 person working at a time.
Men: Two 53-pound kettlebells
Women: Two 35-pound kettlebells

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell...