WOD

For time, or not:
50 Dips, strict

For time, or not:
50 L-sit Pull-ups

5 Rounds, not for time of:
8-12 Single-arm Press, R
8-12 Single-arm Press, L

For time:
50/35 Calories, Air Bike

*Rest as needed between each.

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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!

5 Rounds, not for time of:
12 Reverse Lunges, R
12 Reverse Lunges, L
1 min of Jump Rope
100m Farmer's Carry
1 min of 10m Shuttle Runs
25 Sit-ups

*You choose the loads.

*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!

10-8-6-4-2 reps for time, or not:
Power Clean & Jerk, 65% 1RM

*After each set of clean & jerks perform 10 burpee box jump overs, 24"/20"
*Compare to 11.04.2024

*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!

"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

*Compare to 09.09.2024

Or, as a 2-person team...

"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

*All movements are synchronized at the top. Both people work at the same time & run 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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!