WOD

Deadlift
2-2-2-2-2-2-2

*Compare to 05.27.2020

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"J.T"
21-15-9 reps for time, or not:
Handstand Push-ups
Ring Dips
Push-ups

*Compare to 10.21.2021

Or, as a 2-person team...
"J.T"
21-15-9 reps for time, or not:
Handstand Push-ups
Ring Dips
Push-ups

*This is done with both people working at the same time. Each person must be synchronized at the top of each movement.

*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...

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

"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95

*Compare to 10.06.2021

*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

3 Rounds for time of:
12 Push Press, 60% 1RM
12 Toes-to-bar
15/10 Calories, Air Bike

3 Rounds for time of:
9 Push Press, 60% 1RM
9 Toes-to-bar
12/8 Calories, Air Bike

*Rest 3 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...