WOD

"Tabata Something Else"
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

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EMOM 30 minutes of:
1 Hang Power Snatch

*Compare to 09.16.2022

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

Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval
*Compare to 09.05.2022

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

In a 20-minute window:
200m Run
2 Front Rack Lunge Steps, 155/105
2 Shoulder-to-Overhead, 155/155
200m Run
4 Front Rack Lunge Steps, 155/105
4 Shoulder-to-Overhead, 155/155
200m Run
6 Front Rack Lunge Steps, 155/105
6 Shoulder-to-Overhead, 155/155
etc, etc, etc...

Or as a 2-person team,
In a 20-minute window:
200m Run
2 Front Rack Lunge Steps, 155/105
2 Shoulder-to-Overhead, 155/155
200m Run
4 Front Rack Lunge Steps, 155/105
4 Shoulder-to-Overhead, 155/155
200m Run
6 Front Rack Lunge Steps, 155/105
6 Shoulder-to-Overhead, 155/155
etc, etc, etc...

*This is done with 2 barbells & both people working at the...