Saturday 1.6.18

Partner WOD

9am and 11am

teams of 3
24 min EMOM (6 rounds)
min 1: 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
min 2: 10 hang power snatches 95/65
min 3: max calorie row
min 4: rest

Each athlete will cycle through the 6 rounds (24 stations) of the workout. Teammate 2 starts 1 minute behind Teammate 1. Teammate 3 starts 2 minutes behind Teammate 1. Score is team total calories on the rower. On the first two stations, athletes will rest the remainder of the minute after the work is completed before beginning the next station. Weight on the snatch barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights.

Benchmark WOD

10am

“Linchpin Test 1”

for time
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run

This is WOD #1 of CrossFit Linchpin’s 12 Tests, aka, the Linchpin Dirty Dozen, “created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses.”

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