7 Deadlifts (315#/205#)
21 Double Unders
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Compare to 9/23/11, 3/13/12, and 11/2/12.
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“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
2 comments:
LINDA scaled
Scaled WOD courtesy of BrandX
Big Dawgs:
As RX’d
Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.
Puppies:
Scale the weight back and drop the sets as shown above.
As RX’d
Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.
Puppies:
Scale the weight back and drop the sets as shown above.
Also, if you are not comfortable with the exercises do the following buttercup workout:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)
Check out this thread for an excellent discussion on power and scaling. Toward the end JDG discusses Linda.
http://www.crossfitbrandx.com/index.php/forums/viewthread/3590
Big dawgs - Rx, women=205#
Porch - 275#, women=185#
Pack - 205#, women=155#
Pups - 155-185#, women=105-135#
If you are still learning to do double Unders, you can count your attempts or do lateral (side-to-side) hops over your bar.
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