—5pm Weightlifting Link:
https://udel.zoom.us/j/94571130271
Password: 564366
—5:45pm Zoom WOD Link
https://us04web.zoom.us/j/72928298825?pwd=Z3o3Z2tWYWttU3U1aVEvSmoyMHhlQT09
Meeting ID: 729 2829 8825
Password: 1cVdU6
Warm-up
2 Min Run, Row, Bike, Ski (build your pace)
10 Burpees
20 Jumping Jacks
30 Mountain Climbers
30 Sec Spiderman Lunge Stretch (each side) + Pigeon stretch
30 Sec Leg Swings each side (forward + side)
10 One Leg RDL (5R +5L – pause at the bottom for 3 sec each rep)
12 Hang Snatches (6R + 6L)
10 Goblet Squats
12 Single Leg OH Lunges (6R Arm + 6L Arm)
30 Sec Sprint (95% effort!)
Strength
Snatch (no foot) – 2 Every Min for 10 Sets @ 70-80%
—Work on hitting full extension but stay grounded and focus on pulling under bar.
Conditioning
2000m Row For Time
*Every 2 minutes, including 0:00 do 12 DB Snatches (alternating) 70/45#
WOD Notes: If you only have a light DB, do 16 snatches every 2 min. If you have a barbell, you can do 8 Power Snatches 135/95# (should only take 30-40 sec). If you don’t have a rower, sub 2000m ski, or 100 cal assault bike. If you have to run, your workout is 10 rounds: 10 DB Snatches + 200m Run. Goal is sub 12 minutes.