WOD 11.28.09

Took last two days off (Thanksgiving, and Black Friday), and it was okay because I got to spend some quality time with family and friends!!

Snacked on what was left of the turkey throughout the day.  Feeling well rested and ready to throw some weight around…

Tried another new WOD today —>‘ LINDA ‘…aka Triple Play…

Keto Shake thru w/o

Warmup: 5 min jump rope

Then: 5 rounds of the following circuit- no breaks:

  • 12 jumping pull-ups
  • 30 jumping jacks (mixed)
  • 12 bench dips
  • 12 arm circles

WOD: ‘LINDA’ : 10,9,8,7,6,5,4,3,2,1 reps of the triplet:

  1. Deadlifts: 1.5 X body weight (Rx #270, but I ran out of plates…so I scaled weight to #215)
  2. Bech Press: body weight (#181)
  3. Cleans: 3/4 X body weight (Rx #135 for me, but I scaled it to 2 X #50 DB’s = #100)

Set up three bars and storm through for time.

*Completed in 26:41 min, including some breaks as needed.

Glad I scaled some of the Rx (recommended) weights down a bit because this WOD was a challenge to complete.

Finish: 5 min light jump rope

Total Workout Time: 44 min

Hope you had a great Thanksgiving everybody!

Be Well,



One Response

  1. […] Last Attempt 11.28.09_____26:41 min […]

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