Treadmill Walk/Jog & VnR Handstand Walk Day 7

16 June 2026

VnR Handstand Walk Day 7
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Box Weight Shifts 3x16
Pick Push Ups 3x10

Treadmill Walk/Jog 1.75 miles: 4.2 mph straights, 3 mph corners; 28:48

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CrossFit Linchpin

15 June 2026

WOD
Row: 6x 1 minute for distance. Rest 3 minutes between efforts.
278, 271, 270, 267, 259, 258

Total Time: 22:48

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CrossFit Linchpin

14 June 2026

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (135#)

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VnR Handstand Walk Day 6

12 June 2026

VnR Handstand Walk Day 6
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Bottom Push Up Hold 3x 10 secs
DB Waiters Walks (20#, 40 sec)
3x12 V-Ups
3x30 ft Straight Leg Bear Crawl

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Treadmill Walk/Jog & VnR Handstand Walk Day 5

11 June 2026

VnR Handstand Walk Day 5
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Walk Walks EMOM 4 minutes (1/min)
15 Handstand Kick Ups

Treadmill Walk/Jog 1.75 miles: 4.1 mph straights, 3 mph corners; 29:15

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Treadmill Walk/Jog & VnR Handstand Walk Day 4

9 June 2026

VnR Handstand Walk Day 4
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Hollow Hold 1x 90 secs (Sec = 3x20, 2x10, 2x5)
Seated Shoulder Press (15# DBs) 3x10
Box Walk Outs + 2 Shoulder Taps 3x5
10 min Handstand Walk Practice (6 attempts: kick up to wall, 2 shuffles/hand)

Treadmill Walk/Jog 1.75 miles: 4.1 mph straights, 3 mph corners; 29:42

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CrossFit Linchpin

8 June 2026

WOD
Partner Row w/Bonnie
10 rds
12 Cal Mark/9 Cal Bonnie

Time: 15ish minutes

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