WOD

3 Rounds, not for time of:
6 min of Conditioning*
60 Air Squats
20 Ring Rows
20 Candlesticks

*Conditioning will be:
Round 1 = Running for meters
Round 2 = Biking for calories
Round 3 = Rowing for calories

*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!

Single-leg Forward Jumps
10 reps per leg

Hang Power Snatch
5-5-5-3-3-3-1-1-1

*Compare to 02.10.2024

*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!

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...