WOD

For max reps:
2:00 of Clean & Jerks, 155/105
2:00 of Rest
2:00 of Clean & Jerks, 135/95
2:00 of Rest
2:00 of Clean & Jerks, 115/75

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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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

Amrap 15 minutes of:
30 Double-unders
5 Chest-to-bar Pull-ups
10 push-ups
5 Toes-to-bar
10 push-ups

*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!

"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...