WOD

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, or not:
5k Run

Or...

For distance:
60 Minute Ruck March
(you choose load)

*Compare to 07.19.2022

Or, as a 2-person team...
For time, or not:
5k Run

Or...

For distance:
60 Minute Ruck March
(you choose load)

*Run or Ruck must be done together

*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...

EMOM 35 minutes of:
Min 1: Ring Muscle-ups
Min 2: Kettlebell Snatch, L-arm
Min 3: Kettlebell Snatch, R-arm
Min 4: Rest
Min 5 : Box Jumps, 24"/20"
Min 6: Goblet Squats
Min 7: Rest

Men: One 53-lb. Kettlebell
Women: One 35-lb. Kettlebell

*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 Rounds for time:
50 Double-unders
30 Hollow Rocks
30 Push-ups
10 Deadlifts, 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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

REST DAY!
Get out of the gym.

Rest days are opportunities. Use them to practice gymnastics or lifting technique with a pvc pipe or light barbell. If you want you could warm up your body a bit and then spend 30 minutes stretching. You could take the hour that would normally be spent working out and prepare meals for the rest of the week. Or, you could do my personal favorite......nothing in the gym. I like to give my family a bit of extra focus on days like this, or I will enjoy an hour of personal time...