Totally Linda
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlift, 1.5 bodyweight
Back squat, 1.25 bodyweight
Press, 0.75 bodyweight
Category: .Tough Mud
WORKOUTS
Challenge WOD: Kelly
5 RFT of:
Run 400 meters
30 Box jump, 24” box
30 Wall ball shots, 20 lb ball
BtW mean time: 29:07
WOD 2: Intervals
All-out effort for maximum distance:
Run 5 minutes
Rest 2:30
Run 6 min
Rest 3 min
Run 7 min
Post distance to comments
WOD 3: 2010 Northwest Regional Event 1
3 RFT:
10 Overhead squat, 135/95 lb
50 Double-unders
STRENGTH
Overhead Squat: 3-3-3-3-3
GYMNASTICS
GWOD 1: Bridge-Ups
50 Bridge-ups
Recover 3 minutes
Hold bridge up for 2 minutes
If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here.
Bridge ups are a great way to open up the shoulders and improve your front rack position.
GWOD 2: Strengthening the False Grip
Perform one of the following:
5 rounds of 12 second false-grip bar hang (if needed, scale down standing on a box), or,
5 rounds of 5 false-grip bar pull-ups
Rest between rounds as needed
Video for false grip progressions.
GWOD 3: Handstands
5 minute Handstand Forward Roll practice
5 minute Kick Up to Handstand practice
Try to hold the freestanding handstand as long as possible.
Video for Kick Up to Handstand progression.
MOBILITY
MWOD 1: Set up the Knee Hinge
MWOD 2: Better Shoulder Position
Since we don’t have bands in the gym, hold on to one of the rings on the bar.
MWOD 3: Couch Stretch
WORKOUTS
Challenge WOD: Hidalgo
For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 135/95 lb
20 Box jump, 24″ box
20 Walking lunge steps with 45/25lb plate held overhead
20 Box jump, 24″ box
20 Squat clean, 135 lb
Rest 2 minutes
Run 2 miles
BtW mean: 49:23
WOD 2: Barbell
5 RFT:
9 Deadlift, 135/95 lb
6 Hang power snatch, 135/95 lb
3 Overhead squat, 135/95 lb
BtW median: 9:43
WOD 3: 10!
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift @ bodyweight
Unbroken* KB Swings, 1.5/1 pood
*The swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB. Each time the swings are broken, 7 burpees must be performed on the spot before continuing.
GYMNASTICS
GWOD 1: 50 Ring Straight Arm Press Outs
GWOD 2: Push-Ups, Pull-Ups
3 rounds for QUALITY:
Max Reps Push Up
Max Reps Pull Up
Recover 3 minutes between rounds
GWOD 3: V-Outs, V-Ups
For QUALITY:
100 V Outs
100 V Ups
For a great little tutorial on V-outs, click here.
MOBILITY
MWOD 1: Calf and Ankle
MWOD 2: Resetting the Shoulder
MWOD 3: Hip, Calf, Hamstrings
WORKOUTS
Challenge WOD: 5K, 10K or 15K
Mudders: Consider doing it with a fellow Mudder and staying off the roads.
WOD 2: Cleans, GHDs
21-15-9 reps for time of:
Clean, 135/95 lb
GHD sit-up
WOD 3: Dumbbells Ups and Unders
AMRAP in 12 min:
6 Dumbbell Thrusters
10 Pull Ups
20 Double Unders
STRENGTH
GYMNASTICS
GWOD 1: Couplet
21-15-9 rep rounds for time:
Roll to pistol
Push-ups
GWOD 2: Leg swings
20 Front leg swings right
20 Front leg swings left
20 Back leg swings right
20 Back leg swings left
20 Side leg swings right
20 Side leg swings left
GWOD 3: 20 hollow rock roll overs
For quality. Start on your back in a hollow rock position with hands and feet off the ground. Without lowering your arms or legs, roll over to your stomach. Roll over again to your back to complete 1 rep.
MOBILITY
MWOD 1: 10 minutes of mobilizing with your lacrosse ball
MWOD 2: 10 minute squat test
MWOD 3: One-joint rule
WORKOUTS
Challenge WOD: Wood
5 RFT of:
400m run
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull, 95/65 lb
10 Thrusters, 95/65 lb
Rest 1 minute
Post time for each round (not including rest)
BtW median: 28:37
WOD 2: Couplet
3 RFT of:
7 Muscle-ups
21 Dumbbell thrusters, 35/20 lbs
BtW median: 9:41
Use a muscle-up progression if necessary, rather than just subbing pull-ups and dips.
WOD 3: Tabata
8 rounds—aiming for consistent, sustained effort:
Run or row, 20 seconds
Rest 10 seconds
SKILL CHALLENGE: Handstands
Green: handstand hold 1 minute; blue: 10 handstand push-ups; black: 10 handstand push-ups full range
STRENGTH
SWOD 1: Snatch-grip deadlift 5-5-5-5-5
Just like it sounds, use a snatch-width grip and deadlift. The idea is to get *a lot* more legs into the lift, thusly developing the leg strength. Maintain neutral spine position as much as possible and progress slowly.
SWOD 2: Deep back squats
Back squat, as deep as you can go without failing 10-10-10-10-10 @ 30% PR, keep weight the same for all reps