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WOD - Tuesday, 9/11/2018

All regular classes are CANCELLED today for the Holiday Rosh Hashanah. There will be an extensive Open gym schedule. Call or check our FB for open gym times.

We're taking the opportunity to program this workout because its nearly impossible to program on a day with normal classes.

A. Conditioning/Strength:

"Linda"

10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)
Use three separate barbells.

Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean
 

"Linda" is a benchmark workout. If you Rx this workout and get in the top 5 times (male/female) you will be immortalized on our leaderboard. Times must be sanctioned by a coach or fellow Rx athlete.

At home Workout

A. Conditioning
AMRAP 20

30 Mountain Climbers (R + L = 1)

25 Air Squats

20 Situps

15 Push ups
10 Burpees

 

LMK How this one goes!

When you realize working out at home just isnt the same..

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