Warm Up:
AMRAP 3:00:
10 mountain climbers
10 air squats
10 push-ups
Specific Warm-Up:
2-3 rounds:
3 deadlifts
3 bench presses
3 squat cleans
– Take turns with a partner.
– Add load to each barbell each round.
BENCHMARK WOD: LINDA
For time:
10-9-8-7-6-5-4-3-2-1:
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)
Intended Stimulus: 15-30 Minutes
Intermediate:
For time:
10-9-8-7-6-5-4-3-2-1:
Deadlift (125/185 lb)
Bench press (85/135 lb)
Squat clean (65/95 lb)
Beginner:
For time:
8-7-6-5-4-3-2-1:
Deadlift (65/95 lb)
Bench press (65/95 lb)
Squat clean (55/75 lb)
HOME WOD:
Equipment:
For time:
10-9-8-7-6-5-4-3-2-1:
DB deadlift
DB bench press
DB squat clean
– Use two DBs.
Bodyweight:
For time:
10-9-8-7-6-5-4-3-2-1:
Consecutive single-leg squats/leg
Hand-release push-ups
Jumps to, or over, an object (hip height)
– Use two DBs.
Movement scaling options:
Deadlift: Load, reps, DB deadlift, good morning
Bench press: Load, reps, DB bench press
Squat clean: Load, reps, hang squat clean, power clean, hang power clean
Volume: Reduce reps to 10-8-6-4-2
DB option:
For time:
30-27-24-21-18-15-12-9-6-3:
DB deadlifts (35/50)
20-18-16-14-12-10–8–6-4-2:
DB bench presses
10-9-8-7-6-5-4-3-2-1:
DB squat cleans
– Move through all three movements before moving to the next set of reps.
Cool down:
1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right