WOD

"Fight Gone Bad!"

Three rounds of:
1 Minute of Wallball Shots, 20/14
1 Minute of Sumo Deadlift High-pull, 75/55
1 Minute of Box Jumps, 20"
1 Minute of Push Press, 75/55
1 Minute of Row for Calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the...

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!

Overhead Squat
7-7-5-5-3-3-1

*Compare to 12.11.2018
Refer to 06.16.2021

*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!

5 Rounds for time, or not:
15 Kettlebell Swings, 70/53
15 Burpees

*Courtesy of Spealler
*Compare to 03.17.2021

Or, as a 2-person team...
4 Rounds for time (or not) of:
Partner "A"
20 Kettlebell Swings, 70/53
20 Burpees
Partner "B"
20 Kettlebell Swings, 70/53
20 Burpees

*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!

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!