WOD

Back Squat
2-3-5-10-2-3-5-10

*Compare to 04.16.2022

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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.

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...

3 Rounds for time, or not:
400m run
20 Knees-to-elbows
10 Push or Split Jerk

*60-70% of 1RM Jerk

*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

"Death by Calories"
Air Bike

*With a running clock pedal 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute.
*Compare to 06.08.2022

*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...

"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

*Compare to 12.11.2021

Or, as a 2-person team...
5 Rounds for time of:
Partner "A"
12 Power Cleans, 135/95
24 Push-ups
36 Air Squats
Partner "B"
12 Power Cleans, 135/95
24 Push-ups
36 Air Squats

*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...