VnR Handstand Walk Day 9

19 June 2026

VnR Handstand Walk Day 9
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Wall Walk with Obstacle x10
Plank Shifts 3x10

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 8

18 June 2026

VnR Handstand Walk Day 8
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Bottom Push Up Hold 4x 10 secs
Box Walk Arounds 4x2
10 min Handstand Walk Practice (8 attempts: kick up to wall, 2 shuffles/hand)

Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32

RomWod

CrossFit Linchpin

17 June 2025

5x10 Trunk

WOD
Push Jerk 4x 3 reps: 95#
Push Press 4x 2 reps: 85#
Press 3x max reps: 65# 15,12,12

RomWod

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

RomWod

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

RomWod

CrossFit Linchpin

14 June 2026

5x10 Trunk

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

RomWod

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

RomWod