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#2644 – Girl WOD Monday

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Monday 5/15/17

Sign in for class on Front Desk

Girl WOD Monday Continues

This is a modified version of the benchark WOD Linda (aka 3 bars of death!).  It is normally done with bench press rather and push press we are modifing to fit a large group class.

I really like this workout and I have done it a few times in the past 8 years, but this is the first time we are doing it on a week day class. It is fun and very challenging workout and we havn’t done a lot of workouts like this before. So, think about how you want to get through the reps and sets and remember the first few rounds are the worst….


WOD Prep

Spend 20:00 minutes warming up and working up in weight on the deadlift, clean and push press.


Programming Note: 

Because of the amount of barbells required you will need to share bars with someone about your same ability level.
The first few rounds are tough, but it starts to get better after the 7’s and really goes quick after the 5’s. Enjoy!

Time cap 25:00

WOD
10-9-8-7-6-5-4-3-2-1

Deadlift 225/155#
Squat Clean 115/75#
Push Press (no jerks) 95/65#


Scaled
10-8-6-4-2

Deadlift 135/95#
Squat Clean 65/45#
Push Press 45/35#