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DESCRIPTION

STRUCTURE: The workout will begin with an 800 Meter Run, Athletes will then compete 55 Double Dumbbell Deadlifts, then run another 800 Meters before completing 55 Double Dumbbell Bench Presses, running 800 Meters again and finishing with 55 Double Dumbbell Power Cleans and one last 800 Meter run.

STIMULUS: “Linda’s Lungs” is a Grindy Threshold workout

STRATEGY: Each 800 Meter Run should be completed in 5:00 or less. 55 Double Dumbbell Deadlifts should be completed in 3:00 or less (18/min. 55 Double Dumbbell Bench Press should be completed in 4:00 or less (14/min). 55 Double Dumbbell Power Cleans should be completed in 4:00 or less (14/min).

SCALING: Athletes should choose a distance for the run that they can complete in under 5:00 all 4 times. Athletes should choose a weight for their dumbbells that allows them to hand on for sets of 7+ reps on each movement.

SCORING: Athletes score today will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Go in with a break-up strategy for the dumbbell movements, small sets of 5 Reps or more.

Recover on the runs

WOD

Linda’s Lungs (Time)

“LINDA’S LUNGS”

For Time:

800 Meter Run

55 Dumbbell Deadlifts

800 Meter Run

55 Dumbbell Floor Press

800 Meter Run

55 Dumbbell Power Cleans

800 Meter Run

33 min TIme Cap

Subs-1000/800m Row, 2000/1600m Bike

RX+-50/35#

RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics-400m Row, 22 of each DB Movement