“SEMIFINALS LINDA” WOD 5/22/23

WARM UP:
1K Bike
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extension
10ah Ups
Then:
Mobility

WIN
LIFT:
EMOM 10
ODD: Deadlift + Squat Clean
EVEN: 6 DB Bench Press
*Build accordingly to WOD weight
WOD:
“SEMIFINALS LINDA”
10-9-8-7-6-5-4-3-2-1
Deadlift (295/220) or 1.5 Body Weight
DB Bench Press (70/50×2) (50/35×2)
Squat Clean (145/105) or .75 Body Weight
*20 Min. Cap

FIT
LIFT:
EMOM 10
ODD: 3 Deadlift
EVEN: 8 DB Bench Press
*Build
WOD:
10-9-8-7-6-5-4-3-2-1
KBS (53/44) (44/35)
Box Jump Over
KB Sumo Deadlift

AT HOME
LIFT:
3 Sets
8e Single Leg Glute-Bridges
8e Single Leg RDL
10 Supermans
WOD:
10-9-8-7-6-5-4-3-2-1
DB/KB Swing
Burpee Broad Jump
DB/KB Sumo Deadlift