WOD

REST DAY!

Get out of the gym.

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21-18-15-12-9 reps for time of:
Overhead Squat, 95/65
Pull-ups

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"Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.

Or, as a 2-person team...
20 minute Amrap of:
Partner "A"
100m Shuttle Sprint (10m x 10)
Partner "B"
100m Shuttle Sprint (10m x 10)

*Compare to 10.19.2020

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5 Intervals, each for time of:
6 Power Cleans
6 Shoulder-to-Overhead
18 Bar-facing Burpees

*Use 60% of 1RM Clean & Jerk
*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!

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!