WOD

Accumulate, not for time:
10 minutes of run, bike or row
75 Hollow Rocks
50 Strict Pull-ups
25 Strict Toes-to-bar
15 High Box Jumps

*Divide up the work in any manner you wish.
*You choose box height.

*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!

Linchpin Test 5
For time, or not:
20 Back Squats, 225/155
2 mile run
20 Back Squats, 225/155

*Compare to 04.17.2024

*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!

3 Intervals, each for time of:
1 Rope Climb, 15 ft.
:30 Plank Hold, R-side
1 Rope Climb, 15 ft.
:30 Plank Hold, L-side
1 Rope Climb, 15 ft.
:60 Plank Hold
1200m Air Bike

1:1 to 1:2 work-to-rest ratio

*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!

10-8-6-4-2 reps for time of:
Dumbbell Clean & Jerks
Burpees

*Power clean & jerk
*You choose dumbbell load.

Or as a 2-person team...

10-8-6-4-2 reps for time of:
Dumbbell Clean & Jerks
Burpees

Two people working at the same time. Both movements are synchronized at the top of the repetition.

*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!