WOD-

Linchpin Test #2

3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans 135#(95#)
20 box jumps 24″(20″)

*15:00 Time cap

*Compare to 191002

SPRINT-

3 Rounds for Time:

50 (40) Bike Calories
20 KB Deadlifts
100m Farmers Carry

WOD-

As many rounds as possible in 22:00 of

Row 1000 meters
20 Burpees
Run 800 meters
30 Ab mat sit ups

SPRINT-

Test 4: Cindy

20 Minute AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

WOD-

Every 2:30 x 7
2 Pause Back Squats

*Slow lowering to below parallel, :03 pause, then up fast

This is the 2nd to last week of pause squats. We will retest a
1 rep squat after we get through the next 2 weeks.

Rest 5:00 then

4 Rounds for time of:
25 Medball cleans 20#(14#)
20 Box step ups holding medball 20#(14#) 20″(20″)

SPRINT-

For Time:

1,000m Row
30 AbMat Sit Ups
30 Double Unders
800m Row
30 AbMat Sit Ups
30 Double Unders
600m Row
30 AbMat Sit Ups
30 Double Unders
400m Row
30 AbMat Sit Ups
30 Double Unders

WOD-

10:00 of easy conditioning on rower, bike, or ski erg then:

10 Rounds for time of:
5 Devil’s press (Pick#)
10 Box step ups holding 2 dumbbells 24″(20″)

After party:
3 – 5 rounds for quality of:
10 GHD sit ups
10 GHD hip extensions

WOD-

15:00 to build to a heavy 3 rep bench press

Rest 5:00 then,

In teams of 2
As many rounds as possible in 15:00 of

20 Push ups
20 Calories on the bike
20 Ring dips
20 Calories on the ski erg

1 person works, 1 person rests

SPRINT-

With A Partner, 5 Minute AMRAP x 3 Rounds:

60 MedBall Cleans
400m Run (Together)
Max Wall Walks in Remaining Time

Rest 3 Minutes Between Rounds.

WOD-

As many rounds as possible in 25:00 of:

10 Hang squat cleans 95#(65#)
Run 400 meters
10 Lateral burpees over the bar
40 Double unders

SPRINT-

20 Minute AMRAP:

15 Cals Any Machine
15 Air Squats
10 DB Floor Press
5 Push Ups

WOD-

Every 2:00 x 10 lifts
1 Push press for the first 5 lifts, then
1 Push jerk for the last 5 lifts

Rest ~ 5:00 then

5 Rounds for quality of
10 Arnold presses with dumbbells
20 Hang barbell high pulls

SPRINT-

From 0-10 Minute AMRAP:

3 Rope Climbs
30 Double Unders
10 Toes to Bar

At 10 Minute:

4 Rounds Of:

20 Calories on Rower
10 Burpees Over Rower
10 Sumo Deadlift High Pull

WOD-

With a 3:00 clock
10 Eye level kettlebell swings 53#(35#)
10 Box jump overs 24″(20″)
With the remaining time:
As many reps as possible of

Rds 1 – 3 : Ring Muscle ups
Rds 4 – 6 : Bar muscle ups

Rest 2:00 between rounds

Score = total ring muscle ups and total bar muscle ups

SPRINT-

12 Minute AMRAP:

20 SlamBalls
20 Double DB Box Step Overs
20 Alternating DB Snatch

Rest 3 Minutes, Then For Quality:

50 MedBall Sit Ups

WOD-

As many rounds as possible in 12:00
10 Deadlifts 135#(95#)
Run 200 meters

Rest 5:00 then,

As many reps as possible in 12:00
5 Power cleans 185#(125#)
Row 250(200) meters

SPRINT-

Test 3: Feats of Strength

With a 4 Minute Clock x 4 Rounds

Run 400m
50Ft Sled Pull
In Remaining Time As Many Sandbag over Yoke

Rest 2 Minutes Between Rounds

WOD-

Every 2:30 x 7 sets
3 Pause back squats*

*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week

Rest ~ 5:00 then,

5 Rounds for quality of
6 Back rack reverse lunges (Pick your own #)
6 Broad jump box jumps 24″(20″)*

*Coaches will explain these to the class

SPRINT-

Buy In: 1,000m Row

Then, 3 Rounds Of:

21 DB Deadlifts
15 DB Front Squats
9 DB Push Press

Buy Out: 1,000m Row