WOD – Mon, Apr 10
Warm Up
SPECIFIC WARMUP
PARTNER UP 2-3s
DEAD LIFT
2X3 Setup
SQUAT CLEAN
2X3
BENCH PRESS
2X3
LOADING UP
2-3 rounds:
3 deadlifts
3 bench presses
3 squat cleans
– Take turns with a partner.
– Add load to each barbell each round.
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
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)
INTENDED STIMULUS
- Fun benchmark workout, Linda!
- 16:00-30:00.
- Deadlifts should be unbroken.
- Bench press should be no more than 2 sets.
- Athletes can do quick singles on the squat cleans, but should complete 10 reps in less than 1:30.
Cool Down
1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right
2minutes Rowing Running Biking
Over All Dynamic Body Activation
AMRAP 4:00:
10 mountain climbers
run across gym
10 air squats
run across gym
10 push-ups
run across gym