WOD

10 Rounds on the 4 minute of:
1 Legless Rope Climb, 15 ft.
12/8 Calories, Air Bike

*Compare to 07.15.2024 for just the bike.
*Legless rope climb begins seated on the floor. Use you legs on the descent.

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

"Jorge"
For time, or not:
30 GHD sit-ups
15 Squat Cleans, 155/105
24 GHD sit-ups
12 Squat Cleans, 155/105
18 GHD sit-ups
9 Squat Cleans, 155/105
12 GHD sit-ups
6 Squat Cleans, 155/105
6 GHD sit-ups
3 Squat Cleans, 155/105

*Compare to 07.03.2024

Or as a 2-person team,
5 Rounds of:
Partner "A"
18 GHD sit-ups
9 Squat Cleans, 155/105
Partner "B"
18 GHD sit-ups
9 Squat Cleans, 155/105

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you...

For time, or not:
30 Double Kettlebell Clean & Jerks

For time, or not:
30 Handstand Push-ups, strict

For time, or not:
30m Handstand Walk

*Rest 3 minutes between each
Men: Two 53-pound kettlebells
Women: Two 35-pound kettlebells

*Compare to 09.17.2024

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

9-8-7-6-5 reps for time, or not:
Deadlift, 65% 1RM
Box Jump, 24"/20"
Toes-to-bar

*Compare to 04.06.2024

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!