090402 WOD “Linda”

Workout: “Linda

10-9-8-7-6-5-4-3-2-1
reps for time of;

Deadlift, 1.5x Bodyweight
Benchpress, 1x Bodyweight
Clean, 3/4x Bodyweight

Post time and weights used to comments.

In this WOD, you do 10 reps of each (DL, Bench, Clean), then 9 reps of each (DL, Bench, Clean), etc.  You will need to have 3 bars set up with different weights, or as an alternative, use dumbells for cleans, or benchpress, if you have heavy DB’s.  The amount of weight you put on each bar is in relation to bodyweight.  So, for a 200lb. person, you’d use 300lb. on DL, 200lb. on Benchpress, and 150lb. on cleans.  Remember the cleans are “full squat clean”, not power cleans.  Refer to videos for clarification.  Make sure arms get to full lockout on bench press.
Here’s a video of a guy with a sweet moustouche showing the difference between the Power Clean and Full Squat Clean (i.e. “the clean”)

Advanced(RX’d):

10-9-8-7-6-5-4-3-2-1
reps for time of;

Deadlift, 1.5x Bodyweight
Benchpress, 1x Bodyweight
Clean, 3/4x Bodyweight

Intermediate:

10-9-8-7-6-5-4-3-2-1
reps for time of;

Deadlift, 1x Bodyweight
Benchpress, 3/4x Bodyweight
Clean, 1/2x Bodyweight

Beginner:

5-4-3-2-1
reps for time of;

Deadlift, 3/4x Bodyweight
Benchpress, 1/2x Bodyweight
Clean, 1/4x Bodyweight

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3 Comments

Filed under WOD's

3 responses to “090402 WOD “Linda”

  1. Woody

    did yesterday’s WOD, still staying away from “cleans”
    “strict press”
    95-115-135-155-170(1rep) 165

    “double unders” all singles except for last round
    13:10

  2. J. Clink

    Intermediate, didnt keep time, I was just happy I finished!!! Great workout, 3 major muscle groups all blasted.. nice job

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