Love those standards Teddy!
Warm-up
Coach’s choice
WOD Prep:
Build up to wod weight. This wod will be determined on what you can clean and put over head. The wod weight you start with you should be able to get the first set of 10 in 2 sets or less. Dead lifts will be light so don’t sacrifice speed for form.
“Don’t paint a dirty car” (on hiding poor form with more weight and/or speed)
Greg Glassman
WOD:
One Bar “Linda” for time
10 Down to 1
Deadlift
Hang power Cleans
Push Press
All @ body weight if capable. The first round is 10 deadlifts, 10 power cleans, and 10 Push Press. Repeat this process all the way down to 1 rep of each.
Rx plus use an axle bar
One Bar “Linda” for time
10 Down to 1
Deadlift
Power Clean
Push Press
All @ body weight if capable. The first round is 10 deadlifts, 10 power cleans, and 10 Push Press. Repeat this process all the way down to 1 rep of each.
Option 2:
One Bar “Linda” for time
10 Down to 1
Deadlift
Power Clean
Push Press
All @ 75% body weight. The first round is 10 deadlifts, 10 power cleans, and 10 Push Press. Repeat this process all the way down to 1 rep of each.
Option 3:
One Bar “Linda” for time
10 Down to 1
Deadlift
Power Clean
Push Press
All @ 50% body weight if. The first round is 10 deadlifts, 10 power cleans, and 10 Push Press. Repeat this process all the way down to 1 rep of each.
Post WOD
One Bar Linda: 23:47 | 75#
This gets spicy…fast. Clearly I wanted to get the most out of my workout time, so I made it last. Thanks to the 5:30 crew for the help through the last few rounds!! Next time feel free to do a few reps.
I would have loved to help you out but I don’t think I could have lifted your bar. You’re a rock star, Deb. Way to crush it!
Not sure if I crushed it, or it crushed me! Thank you for keeping me going – it is always great to see you in the morning!!
13:41 #125 Axel bar
What’s the strategy here Deb? And please don’t say “redline it from the start.”
Well, there is the strategy to drop the bar one rep shy of the round you are on, shake it out, do one dead lift and then start your cleans. I did keep my cleans and overheads to 2 sets. The key is the weight you choose. You definitely don’t want to go too light, but there is a fine line there…cross it. You’ll be glad you did. 🙂
13:47 Axel bar at #135
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