Treadmill Walk/Jog & VnR Handstand Walk Day 17

4 Aug 2026

VnR Handstand Walk Day 17
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Box Walk Arounds 4x 2
Wall Facing Handstand Hold 60 sec

Isometric Holds
Push, Pull, Squat, Lunge 3x 15 sec

Treadmill Walk/Jog 1.5 miles: 4 mph straights, 3 mph corners; 25:25

RomWod

CrossFit Linchpin

3 Aug 2026

5x10 Trunk
Deadlift
3x 45,95,115,135
1x 135,155,185, 205

WOD
Deadlift 7x1
225,225,225,225,225,225,225

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Treadmill Walk/Jog & VnR Handstand Walk Day 16

2 Aug 2026

VnR Handstand Walk Day 16
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Box Shoulder Taps 3x 20
Handstand Walk Practice (Kick Up to Wall and Shuffle) 1x10

Isometric Holds
Push, Pull, Squat, Lunge 3x 15 sec

Treadmill Walk/Jog 1.5 miles: 4 mph straights, 3 mph corners; 25:25

RomWod

Row

31 July 2026

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 20:58

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Deadlift

29 July 2026

5x10 Trunk

WOD
EMOM 20 minutes
1x Deadlift (135#)

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Treadmill Walk/Jog & VnR Handstand Walk Day 15

24 July 2026

VnR Handstand Walk Day 15
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Wall Facing Handstand Hold 1x 60 secs
Plank Shoulder Taps 3x30
Straight Leg Bear Crawls 3x20 ft

Treadmill Walk/Jog 1 mile: 4 mph straights, 3 mph corners; 17:00

RomWod

Hike (around yard)

23 July 2026

Hike (around yard)

Time: 25:00, 1.13 miles, 22:00 min/mile, no pack

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