WOD

For time:
5 x 500m Row

Or as a 2-person team,
For time:
5000m Row

*Use only 1 rower. Each athlete rows 250m & then rotates with the other athlete who then rows 250m. The pair continues in this fashion until 5000m total have been rowed.

*Compare to 01.26.2022

*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!

For time:
600m Run
60m Front Rack KB Lunge
50 Sit-ups
5 Rope Climbs, 15 ft.
40 Sit-ups
4 Rope Climbs, 15 ft.
30 Sit-ups
3 Rope Climbs, 15 ft.
20 Sit-ups
2 Rope Climbs, 15 ft.
10 Sit-ups
1 Rope Climbs, 15 ft.

Men: Two 53-lb kettlebells
Women: Two 35-lb kettlebells
*Or use 50/35 Dumbbells

*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...

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Compare to 09.27.2022

*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!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

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!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

Amrap 4 minutes of:
4 Thrusters, 95/65
4 Russian KB Swing, 53/35

Amrap 5 minutes of:
5 Push Press, 115/75
5 Pull-ups

Amrap 6 minutes of:
6 Toes-to-bar
6 Burpees

*Rest 5 minutes between each

*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!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view...